Oats vs. Egg white — In-Depth Nutrition Comparison
Compare
Important differences between oats and egg whites
- Oats have more manganese, phosphorus, copper, vitamin B1, iron, fiber, magnesium, zinc, and vitamin B5; however, egg whites have more vitamin B2.
- Oats' daily need coverage for manganese is 213% more.
- Oats have a higher glycemic index than egg whites.
The food varieties used in the comparison are Oats and Egg, white, raw, fresh.
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.
| Contains more MagnesiumMagnesium | +1509.1% |
| Contains more CalciumCalcium | +671.4% |
| Contains more PotassiumPotassium | +163.2% |
| Contains more IronIron | +5800% |
| Contains more CopperCopper | +2621.7% |
| Contains more ZincZinc | +13133.3% |
| Contains more PhosphorusPhosphorus | +3386.7% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +44590.9% |
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 | +18975% |
| Contains more Vitamin B3Vitamin B3 | +815.2% |
| Contains more Vitamin B5Vitamin B5 | +610% |
| Contains more Vitamin B6Vitamin B6 | +2280% |
| Contains more FolateFolate | +1300% |
| Contains more Vitamin B2Vitamin B2 | +215.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.011mg | 213% |
| Phosphorus | 523mg | 15mg | 73% |
| Copper | 0.626mg | 0.023mg | 67% |
| Vitamin B1 | 0.763mg | 0.004mg | 63% |
| Iron | 4.72mg | 0.08mg | 58% |
| Fiber | 10.6g | 0g | 42% |
| Magnesium | 177mg | 11mg | 40% |
| Zinc | 3.97mg | 0.03mg | 36% |
| Selenium | 20µg | 36% | |
| Vitamin B5 | 1.349mg | 0.19mg | 23% |
| Vitamin B2 | 0.139mg | 0.439mg | 23% |
| Carbs | 66.27g | 0.73g | 22% |
| Calories | 389kcal | 52kcal | 17% |
| Polyunsaturated fat | 2.535g | 0g | 17% |
| Folate | 56µg | 4µg | 13% |
| Protein | 16.89g | 10.9g | 12% |
| Fats | 6.9g | 0.17g | 10% |
| Vitamin B6 | 0.119mg | 0.005mg | 9% |
| Potassium | 429mg | 163mg | 8% |
| Sodium | 2mg | 166mg | 7% |
| Saturated fat | 1.217g | 0g | 6% |
| Monounsaturated fat | 2.178g | 0g | 5% |
| Vitamin B3 | 0.961mg | 0.105mg | 5% |
| Calcium | 54mg | 7mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Net carbs | 55.67g | 0.73g | N/A |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.234mg | 0.125mg | 0% |
| Threonine | 0.575mg | 0.449mg | 0% |
| Isoleucine | 0.694mg | 0.661mg | 0% |
| Leucine | 1.284mg | 1.016mg | 0% |
| Lysine | 0.701mg | 0.806mg | 0% |
| Methionine | 0.312mg | 0.399mg | 0% |
| Phenylalanine | 0.895mg | 0.686mg | 0% |
| Valine | 0.937mg | 0.809mg | 0% |
| Histidine | 0.405mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +55% |
| Contains more FatsFats | +3958.8% |
| Contains more CarbsCarbs | +8978.1% |
| Contains more OtherOther | +173% |
| Contains more WaterWater | +965.3% |
