Oats vs. Egg — In-Depth Nutrition Comparison
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What are the differences between oats and eggs?
- Oats are higher in manganese, vitamin B1, phosphorus, iron, fiber, and magnesium; however, eggs are richer in copper, vitamin B12, and vitamin B2.
- Oats' daily need coverage for manganese is 213% more.
- Eggs have a lower glycemic index (0) than oats (59).
We used Oats and Egg, whole, cooked, hard-boiled 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 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% |
| Contains more CopperCopper | +219.5% |
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 B1Vitamin B1 | +1056.1% |
| Contains more Vitamin B3Vitamin B3 | +1401.6% |
| Contains more FolateFolate | +27.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +269.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.026mg | 213% |
| Copper | 0.626mg | 2mg | 153% |
| Cholesterol | 0mg | 373mg | 124% |
| Vitamin B1 | 0.763mg | 0.066mg | 58% |
| Selenium | 30.8µg | 56% | |
| Choline | 293.8mg | 53% | |
| Phosphorus | 523mg | 172mg | 50% |
| Vitamin B12 | 0µg | 1.11µg | 46% |
| Iron | 4.72mg | 1.19mg | 44% |
| Fiber | 10.6g | 0g | 42% |
| Magnesium | 177mg | 10mg | 40% |
| Vitamin B2 | 0.139mg | 0.513mg | 29% |
| Zinc | 3.97mg | 1.05mg | 27% |
| Carbs | 66.27g | 1.12g | 22% |
| Vitamin A | 0µg | 149µg | 17% |
| Calories | 389kcal | 155kcal | 12% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Vitamin D | 0IU | 87IU | 11% |
| Saturated fat | 1.217g | 3.267g | 9% |
| Potassium | 429mg | 126mg | 9% |
| Protein | 16.89g | 12.58g | 9% |
| Vitamin E | 1.03mg | 7% | |
| Polyunsaturated fat | 2.535g | 1.414g | 7% |
| Fats | 6.9g | 10.61g | 6% |
| Vitamin B3 | 0.961mg | 0.064mg | 6% |
| Monounsaturated fat | 2.178g | 4.077g | 5% |
| Sodium | 2mg | 124mg | 5% |
| Folate | 56µg | 44µg | 3% |
| Vitamin B5 | 1.349mg | 1.398mg | 1% |
| Net carbs | 55.67g | 1.12g | N/A |
| Calcium | 54mg | 50mg | 0% |
| Sugar | 1.12g | N/A | |
| Vitamin B6 | 0.119mg | 0.121mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.234mg | 0.153mg | 0% |
| Threonine | 0.575mg | 0.604mg | 0% |
| Isoleucine | 0.694mg | 0.686mg | 0% |
| Leucine | 1.284mg | 1.075mg | 0% |
| Lysine | 0.701mg | 0.904mg | 0% |
| Methionine | 0.312mg | 0.392mg | 0% |
| Phenylalanine | 0.895mg | 0.668mg | 0% |
| Valine | 0.937mg | 0.767mg | 0% |
| Histidine | 0.405mg | 0.298mg | 0% |
| Omega-3 - EPA | 0.005g | N/A | |
| Omega-3 - DHA | 0.038g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +34.3% |
| Contains more CarbsCarbs | +5817% |
| Contains more OtherOther | +60.7% |
| Contains more FatsFats | +53.8% |
| Contains more WaterWater | +807.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -62.7% |
| Contains more Poly. FatPolyunsaturated fat | +79.3% |
| Contains more Mono. FatMonounsaturated fat | +87.2% |
