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  6. Oat vs. Eggnog

Oat vs. Eggnog — In-Depth Nutrition Comparison

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A recap on differences between Oat and Eggnog

  • Oat is higher in Manganese, Copper, Vitamin B1, Phosphorus, Iron, Fiber, Magnesium, and Zinc, yet Eggnog is higher in Vitamin B12.
  • Oat covers your daily Manganese needs 214% more than Eggnog.

Food varieties used in this article are Oats and Eggnog.

Infographic

Oat vs Eggnog 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.
Oat
Oat
8
:
2
Eggnog
Eggnog
Contains more Iron +2260%
Contains more Magnesium +831.6%
Contains more Phosphorus +379.8%
Contains more Potassium +160%
Contains less Sodium -96.3%
Contains more Zinc +763%
Contains more Copper +4715.4%
Contains more Manganese +98220%
Contains more Calcium +140.7%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Eggnog
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 8% 14% 47% 15% 8% 13% 5% 1% 23%
Contains more Iron +2260%
Contains more Magnesium +831.6%
Contains more Phosphorus +379.8%
Contains more Potassium +160%
Contains less Sodium -96.3%
Contains more Zinc +763%
Contains more Copper +4715.4%
Contains more Manganese +98220%
Contains more Calcium +140.7%

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.
Oat
Oat
5
:
7
Eggnog
Eggnog
Contains more Vitamin B1 +2144.1%
Contains more Vitamin B3 +815.2%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +138%
Contains more Folate +5500%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B12 +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Eggnog
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 5% 36% 5% 9% 44% 2% 26% 12% 1% 57% 1%
Contains more Vitamin B1 +2144.1%
Contains more Vitamin B3 +815.2%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +138%
Contains more Folate +5500%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Eggnog
Eggnog
Contains more Protein +271.2%
Contains more Fats +64.7%
Contains more Carbs +723.2%
Contains more Other +156.7%
Contains more Water +904.1%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Eggnog
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more Protein +271.2%
Contains more Fats +64.7%
Contains more Carbs +723.2%
Contains more Other +156.7%
Contains more Water +904.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
3
:
0
Eggnog
Eggnog
Contains less Saturated Fat -53%
Contains more Monounsaturated Fat +67.3%
Contains more Polyunsaturated fat +1180.3%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Eggnog
63% 32% 5%
Saturated Fat: 2.591 g
Monounsaturated Fat: 1.302 g
Polyunsaturated fat: 0.198 g
Contains less Saturated Fat -53%
Contains more Monounsaturated Fat +67.3%
Contains more Polyunsaturated fat +1180.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Eggnog
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Eggnog Opinion
Net carbs 55.67g 8.05g Oat
Protein 16.89g 4.55g Oat
Fats 6.9g 4.19g Oat
Carbs 66.27g 8.05g Oat
Calories 389kcal 88kcal Oat
Fructose 0.04g Eggnog
Sugar 8.05g Oat
Fiber 10.6g 0g Oat
Calcium 54mg 130mg Eggnog
Iron 4.72mg 0.2mg Oat
Magnesium 177mg 19mg Oat
Phosphorus 523mg 109mg Oat
Potassium 429mg 165mg Oat
Sodium 2mg 54mg Oat
Zinc 3.97mg 0.46mg Oat
Copper 0.626mg 0.013mg Oat
Manganese 4.916mg 0.005mg Oat
Selenium 4.2µg Eggnog
Vitamin A 0IU 206IU Eggnog
Vitamin A RAE 0µg 59µg Eggnog
Vitamin E 0.21mg Eggnog
Vitamin D 0IU 49IU Eggnog
Vitamin D 0µg 1.2µg Eggnog
Vitamin C 0mg 1.5mg Eggnog
Vitamin B1 0.763mg 0.034mg Oat
Vitamin B2 0.139mg 0.19mg Eggnog
Vitamin B3 0.961mg 0.105mg Oat
Vitamin B5 1.349mg 0.417mg Oat
Vitamin B6 0.119mg 0.05mg Oat
Folate 56µg 1µg Oat
Vitamin B12 0µg 0.45µg Eggnog
Vitamin K 0.3µg Eggnog
Tryptophan 0.234mg 0.085mg Oat
Threonine 0.575mg 0.201mg Oat
Isoleucine 0.694mg 0.237mg Oat
Leucine 1.284mg 0.383mg Oat
Lysine 0.701mg 0.257mg Oat
Methionine 0.312mg 0.12mg Oat
Phenylalanine 0.895mg 0.225mg Oat
Valine 0.937mg 0.289mg Oat
Histidine 0.405mg 0.108mg Oat
Cholesterol 0mg 59mg Oat
Saturated Fat 1.217g 2.591g Oat
Monounsaturated Fat 2.178g 1.302g Oat
Polyunsaturated fat 2.535g 0.198g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Eggnog
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Oat
17%
Eggnog
Minerals Daily Need Coverage Score
154%
Oat
17%
Eggnog

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 8.05g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 1.374g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in glycemic index?
Eggnog
Eggnog is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.