Oats vs. Egg White

Nutrition comparison of Oats and Egg White


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oats versus egg white (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oats and egg white:

  • Both oats and egg white are high in protein.
  • Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
  • Oat is a great source of calcium.
  • Oat is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of oats and egg white is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Egg White src

Calories and Carbs

calories

Oat is high in calories and egg white has 87% less calories than oat - oat has 389 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and heavier in fat compared to egg white per calorie. Oats has a macronutrient ratio of 17:67:16 and for egg white, 91:6:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Egg White
Protein 17% 91%
Carbohydrates 67% 6%
Fat 16% 4%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and egg white has 99% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

dietary fiber

Oat is an excellent source of dietary fiber and it has more dietary fiber than egg white - oat has 10.6g of dietary fiber per 100 grams and egg white does not contain significant amounts.

sugar

Egg white and oats contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Both oats and egg white are high in protein. Oat has 55% more protein than egg white - oat has 16.9g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Egg white has less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and egg white does not contain significant amounts.

Vitamins

The B Vitamins

Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.

Oats Egg White
Thiamin 0.763 MG 0.004 MG
Riboflavin 0.139 MG 0.439 MG
Niacin 0.961 MG 0.105 MG
Pantothenic acid 1.349 MG 0.19 MG
Vitamin B6 0.119 MG 0.005 MG
Folate 56 UG 4 UG
Vitamin B12 ~ 0.09 UG

Minerals

calcium

Oat is a great source of calcium and it has 671% more calcium than egg white - oat has 54mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Oat is an excellent source of iron and it has 58 times more iron than egg white - oat has 4.7mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Oat is an excellent source of potassium and it has 163% more potassium than egg white - oat has 429mg of potassium per 100 grams and egg white has 163mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oats or Egg White .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Egg White (Egg, white, raw, fresh) .

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FAQ

Does oats or egg white contain more calories in 100 grams?
Oat is high in calories and egg white has 90% less calories than oat - oat has 389 calories in 100g and egg white has 52 calories.

Is oats or egg white better for protein?
Both oats and egg white are high in protein. Oat has 60% more protein than egg white - oat has 16.9g of protein per 100 grams and egg white has 10.9g of protein.

Does oats or egg white have more carbohydrates?
By weight, oat is high in carbohydrates and egg white has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and egg white has 0.73g of carbohydrates.

Does oats or egg white contain more iron?
Oat is an abundant source of iron and it has 58 times more iron than egg white - oat has 4.7mg of iron in 100 grams and egg white has 0.08mg of iron.

Does oats or egg white contain more potassium?
Oat is a rich source of potassium and it has 160% more potassium than egg white - oat has 429mg of potassium in 100 grams and egg white has 163mg of potassium.