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Oatmeal vs. Egg — In-Depth Nutrition Comparison

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Important differences between oatmeal and eggs

  • Oatmeal has more iron, manganese, and vitamin B3; however, eggs have more copper, choline, selenium, vitamin B12, vitamin B2, and vitamin B5.
  • Eggs' daily need coverage for copper is 215% more.
  • Oatmeal has 47 times more vitamin B3 than eggs. Oatmeal has 3.025mg of vitamin B3, while eggs have 0.064mg.
  • Oatmeal has a higher glycemic index than eggs.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Egg, whole, cooked, hard-boiled.

Infographic

Oatmeal vs Egg infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +60%
Contains more IronIron +400.8%
Contains less SodiumSodium -60.5%
Contains more ManganeseManganese +2046.2%
Contains more PotassiumPotassium +106.6%
Contains more CopperCopper +2930.3%
Contains more ZincZinc +69.4%
Contains more PhosphorusPhosphorus +123.4%
Contains more SeleniumSelenium +516%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Egg
Egg
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +14.6%
Contains more Vitamin EVitamin E +1371.4%
Contains more Vitamin B2Vitamin B2 +138.6%
Contains more Vitamin B5Vitamin B5 +341%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Folate ~44µg

All nutrients comparison - raw data values

Nutrient Oatmeal Egg DV% diff.
Copper 0.066mg 2mg 215%
Cholesterol 0mg 373mg 124%
Iron 5.96mg 1.19mg 60%
Choline 4.7mg 293.8mg 53%
Selenium 5µg 30.8µg 47%
Vitamin B12 0µg 1.11µg 46%
Manganese 0.558mg 0.026mg 23%
Vitamin B2 0.215mg 0.513mg 23%
Vitamin B5 0.317mg 1.398mg 22%
Protein 2.37g 12.58g 20%
Vitamin B3 3.025mg 0.064mg 19%
Vitamin B1 0.26mg 0.066mg 16%
Fats 1.36g 10.61g 14%
Phosphorus 77mg 172mg 14%
Saturated fat 0.226g 3.267g 14%
Vitamin B6 0.29mg 0.121mg 13%
Vitamin D* 0 IU 87 IU 11%
Vitamin D 0µg 2.2µg 11%
Monounsaturated fat 0.391g 4.077g 9%
Fiber 1.7g 0g 7%
Polyunsaturated fat 0.426g 1.414g 7%
Vitamin E 0.07mg 1.03mg 6%
Calories 68kcal 155kcal 4%
Carbs 11.67g 1.12g 4%
Magnesium 26mg 10mg 4%
Zinc 0.62mg 1.05mg 4%
Starch 10.37g 4%
Calcium 80mg 50mg 3%
Sodium 49mg 124mg 3%
Potassium 61mg 126mg 2%
Vitamin A 130µg 149µg 2%
Protein per 100 calories 3.5g 8.1g N/A
Calories per 10 g protein 287kcal 123kcal N/A
Weight per 100 calories 147g 65g N/A
Unsaturated / Saturated Fat ratio 3.6 1.7 N/A
Net carbs 9.97g 1.12g N/A
Sugar 0.46g 1.12g N/A
Vitamin K 0.4µg 0.3µg 0%
Folate 44µg 44µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.153mg 0%
Threonine 0.083mg 0.604mg 0%
Isoleucine 0.105mg 0.686mg 0%
Leucine 0.2mg 1.075mg 0%
Lysine 0.135mg 0.904mg 0%
Methionine 0.04mg 0.392mg 0%
Phenylalanine 0.13mg 0.668mg 0%
Valine 0.151mg 0.767mg 0%
Histidine 0.057mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +942%
Contains more WaterWater +12.6%
Contains more ProteinProtein +430.8%
Contains more FatsFats +680.1%
Contains more OtherOther +87.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +942.7%
Contains more Poly. FatPolyunsaturated fat +231.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.