Egg vs. Oats — In-Depth Nutrition Comparison
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What are the differences between eggs and oats?
- Eggs are higher in copper, vitamin B12, and vitamin B2; however, oats are richer in manganese, vitamin B1, phosphorus, iron, fiber, and magnesium.
- Oats' daily need coverage for manganese is 213% more.
- Eggs have a lower glycemic index (0) than oats (59).
We used Egg, whole, cooked, hard-boiled and Oats types in this article.
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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 CopperCopper | +219.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1670% |
| Contains more PotassiumPotassium | +240.5% |
| Contains more IronIron | +296.6% |
| Contains more ZincZinc | +278.1% |
| Contains more PhosphorusPhosphorus | +204.1% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +18807.7% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +269.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1056.1% |
| Contains more Vitamin B3Vitamin B3 | +1401.6% |
| Contains more FolateFolate | +27.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +53.8% |
| Contains more WaterWater | +807.8% |
| Contains more ProteinProtein | +34.3% |
| Contains more CarbsCarbs | +5817% |
| Contains more OtherOther | +60.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +87.2% |
| Contains less Sat. FatSaturated fat | -62.7% |
| Contains more Poly. FatPolyunsaturated fat | +79.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.026mg | 4.916mg | 213% |
| Copper | 2mg | 0.626mg | 153% |
| Cholesterol | 373mg | 0mg | 124% |
| Vitamin B1 | 0.066mg | 0.763mg | 58% |
| Selenium | 30.8µg | 56% | |
| Choline | 293.8mg | 53% | |
| Phosphorus | 172mg | 523mg | 50% |
| Vitamin B12 | 1.11µg | 0µg | 46% |
| Iron | 1.19mg | 4.72mg | 44% |
| Fiber | 0g | 10.6g | 42% |
| Magnesium | 10mg | 177mg | 40% |
| Vitamin B2 | 0.513mg | 0.139mg | 29% |
| Zinc | 1.05mg | 3.97mg | 27% |
| Carbs | 1.12g | 66.27g | 22% |
| Vitamin A | 149µg | 0µg | 17% |
| Calories | 155kcal | 389kcal | 12% |
| Vitamin D | 2.2µg | 0µg | 11% |
| Vitamin D | 87IU | 0IU | 11% |
| Saturated fat | 3.267g | 1.217g | 9% |
| Potassium | 126mg | 429mg | 9% |
| Protein | 12.58g | 16.89g | 9% |
| Vitamin E | 1.03mg | 7% | |
| Polyunsaturated fat | 1.414g | 2.535g | 7% |
| Fats | 10.61g | 6.9g | 6% |
| Vitamin B3 | 0.064mg | 0.961mg | 6% |
| Monounsaturated fat | 4.077g | 2.178g | 5% |
| Sodium | 124mg | 2mg | 5% |
| Folate | 44µg | 56µg | 3% |
| Vitamin B5 | 1.398mg | 1.349mg | 1% |
| Net carbs | 1.12g | 55.67g | N/A |
| Calcium | 50mg | 54mg | 0% |
| Sugar | 1.12g | N/A | |
| Vitamin B6 | 0.121mg | 0.119mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.153mg | 0.234mg | 0% |
| Threonine | 0.604mg | 0.575mg | 0% |
| Isoleucine | 0.686mg | 0.694mg | 0% |
| Leucine | 1.075mg | 1.284mg | 0% |
| Lysine | 0.904mg | 0.701mg | 0% |
| Methionine | 0.392mg | 0.312mg | 0% |
| Phenylalanine | 0.668mg | 0.895mg | 0% |
| Valine | 0.767mg | 0.937mg | 0% |
| Histidine | 0.298mg | 0.405mg | 0% |
| Omega-3 - EPA | 0.005g | N/A | |
| Omega-3 - DHA | 0.038g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
53%
30%
Minerals Daily Need Coverage Score
103%
154%
Comparison summary
Which food is lower in Cholesterol?
Oats is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 122mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 2.05g)
Which food is cheaper?
Oats is cheaper (difference - $0.4)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is lower in glycemic index?
Egg is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Egg is relatively richer in vitamins