Egg vs. Oatmeal — In-Depth Nutrition Comparison
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Important differences between eggs and oatmeal
- Eggs have more copper, choline, selenium, vitamin B12, vitamin B2, and vitamin B5; however, oatmeal has more iron, manganese, and vitamin B3.
- Eggs' daily need coverage for copper is 215% more.
- Oatmeal has a higher glycemic index than eggs.
The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +106.6% |
| Contains more CopperCopper | +2930.3% |
| Contains more ZincZinc | +69.4% |
| Contains more PhosphorusPhosphorus | +123.4% |
| Contains more SeleniumSelenium | +516% |
| Contains more MagnesiumMagnesium | +160% |
| Contains more CalciumCalcium | +60% |
| Contains more IronIron | +400.8% |
| Contains less SodiumSodium | -60.5% |
| Contains more ManganeseManganese | +2046.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +14.6% |
| Contains more Vitamin EVitamin E | +1371.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +138.6% |
| Contains more Vitamin B5Vitamin B5 | +341% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +6151.1% |
| Contains more Vitamin B1Vitamin B1 | +293.9% |
| Contains more Vitamin B3Vitamin B3 | +4626.6% |
| Contains more Vitamin B6Vitamin B6 | +139.7% |
| Contains more Vitamin KVitamin K | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.066mg | 215% |
| Cholesterol | 373mg | 0mg | 124% |
| Iron | 1.19mg | 5.96mg | 60% |
| Choline | 293.8mg | 4.7mg | 53% |
| Selenium | 30.8µg | 5µg | 47% |
| Vitamin B12 | 1.11µg | 0µg | 46% |
| Manganese | 0.026mg | 0.558mg | 23% |
| Vitamin B2 | 0.513mg | 0.215mg | 23% |
| Vitamin B5 | 1.398mg | 0.317mg | 22% |
| Protein | 12.58g | 2.37g | 20% |
| Vitamin B3 | 0.064mg | 3.025mg | 19% |
| Vitamin B1 | 0.066mg | 0.26mg | 16% |
| Saturated fat | 3.267g | 0.226g | 14% |
| Phosphorus | 172mg | 77mg | 14% |
| Fats | 10.61g | 1.36g | 14% |
| Vitamin B6 | 0.121mg | 0.29mg | 13% |
| Vitamin D | 87IU | 0IU | 11% |
| Vitamin D | 2.2µg | 0µg | 11% |
| Monounsaturated fat | 4.077g | 0.391g | 9% |
| Fiber | 0g | 1.7g | 7% |
| Polyunsaturated fat | 1.414g | 0.426g | 7% |
| Vitamin E | 1.03mg | 0.07mg | 6% |
| Calories | 155kcal | 68kcal | 4% |
| Starch | 10.37g | 4% | |
| Zinc | 1.05mg | 0.62mg | 4% |
| Carbs | 1.12g | 11.67g | 4% |
| Magnesium | 10mg | 26mg | 4% |
| Calcium | 50mg | 80mg | 3% |
| Sodium | 124mg | 49mg | 3% |
| Vitamin A | 149µg | 130µg | 2% |
| Potassium | 126mg | 61mg | 2% |
| Net carbs | 1.12g | 9.97g | N/A |
| Sugar | 1.12g | 0.46g | N/A |
| Vitamin K | 0.3µg | 0.4µg | 0% |
| Trans fat | 0.003g | N/A | |
| Folate | 44µg | 44µg | 0% |
| Tryptophan | 0.153mg | 0.04mg | 0% |
| Threonine | 0.604mg | 0.083mg | 0% |
| Isoleucine | 0.686mg | 0.105mg | 0% |
| Leucine | 1.075mg | 0.2mg | 0% |
| Lysine | 0.904mg | 0.135mg | 0% |
| Methionine | 0.392mg | 0.04mg | 0% |
| Phenylalanine | 0.668mg | 0.13mg | 0% |
| Valine | 0.767mg | 0.151mg | 0% |
| Histidine | 0.298mg | 0.057mg | 0% |
| Omega-3 - EPA | 0.005g | 0g | N/A |
| Omega-3 - DHA | 0.038g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +430.8% |
| Contains more FatsFats | +680.1% |
| Contains more OtherOther | +87.7% |
| Contains more CarbsCarbs | +942% |
| Contains more WaterWater | +12.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +942.7% |
| Contains more Poly. FatPolyunsaturated fat | +231.9% |
| Contains less Sat. FatSaturated fat | -93.1% |
