Side-by-Side Comparison

Whole Egg (Cooked / Boiled) vs Rolled Oats (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Boiled egg cleanly sliced in half showing rich golden yolk

eggs

Whole Egg (Cooked / Boiled)

155Calories

12.6Protein

0.0Fiber

0.0Vit C

View Details

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-60%

Whole Egg (Cooked / Boiled)

Whole Egg (Cooked / Boiled) has fewer calories (energy) (155 kcal vs 389 kcal, 234 kcal less).

Higher Protein

+34%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 16.9 g vs 12.6 g in Whole Egg (Cooked / Boiled) (+4.3 g, +34%).

Higher Dietary Fiber

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 0 g in Whole Egg (Cooked / Boiled) (+10.6 g).

Higher Potassium

+240%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 429 mg vs 126 mg in Whole Egg (Cooked / Boiled) (+303 mg, +240%).

Comparing per 100 g standard edible portion.

Nutrient

Whole Egg (Cooked / Boiled)100 g edible portion

Rolled Oats (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

155 kcal8% DV

Rolled Oats (Raw)

389 kcal19% DV

Rolled Oats (Raw) provides 389 kcal vs 155 kcal in Whole Egg (Cooked / Boiled) (+234 kcal, +151%).

ProteinRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

12.6 g25% DV

Rolled Oats (Raw)

16.9 g34% DV

Rolled Oats (Raw) provides 16.9 g vs 12.6 g in Whole Egg (Cooked / Boiled) (+4.3 g, +34%).

CarbohydratesRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

1.1 g

Rolled Oats (Raw)

66.3 g24% DV

Rolled Oats (Raw) provides 66.3 g vs 1.1 g in Whole Egg (Cooked / Boiled) (+65.1 g, +5817%).

Dietary FiberRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0 g

Rolled Oats (Raw)

10.6 g38% DV

Rolled Oats (Raw) has higher dietary fiber (10.6 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

10.6 g14% DV

Rolled Oats (Raw)

6.9 g9% DV

Whole Egg (Cooked / Boiled) provides 10.6 g vs 6.9 g in Rolled Oats (Raw) (+3.7 g, +54%).

Total SugarsWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.1 g2% DV

Rolled Oats (Raw)

0.99 g2% DV

Whole Egg (Cooked / Boiled) provides 1.1 g vs 0.99 g in Rolled Oats (Raw) (+0.13 g, +13%).

Vitamins12 nutrients

Vitamin CSimilar

Whole Egg (Cooked / Boiled)

0 mg

Rolled Oats (Raw)

0 mg

Both Whole Egg (Cooked / Boiled) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

149 µg17% DV

Rolled Oats (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin a (rae) (149 µg vs 0 µg).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.2 µg11% DV

Rolled Oats (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin d (2.2 µg vs 0 µg).

Vitamin EWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.0 mg7% DV

Rolled Oats (Raw)

0.42 mg3% DV

Whole Egg (Cooked / Boiled) provides 1.0 mg vs 0.42 mg in Rolled Oats (Raw) (+0.61 mg, +145%).

Vitamin KRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.3 µg

Rolled Oats (Raw)

1.9 µg2% DV

Rolled Oats (Raw) provides 1.9 µg vs 0.3 µg in Whole Egg (Cooked / Boiled) (+1.6 µg, +533%).

Folate (DFE)Rolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

44 µg11% DV

Rolled Oats (Raw)

56 µg14% DV

Rolled Oats (Raw) provides 56 µg vs 44 µg in Whole Egg (Cooked / Boiled) (+12 µg, +27%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.07 mg6% DV

Rolled Oats (Raw)

0.76 mg64% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.07 mg in Whole Egg (Cooked / Boiled) (+0.70 mg, +1056%).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.52 mg40% DV

Rolled Oats (Raw)

0.14 mg11% DV

Whole Egg (Cooked / Boiled) provides 0.52 mg vs 0.14 mg in Rolled Oats (Raw) (+0.38 mg, +271%).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.06 mg

Rolled Oats (Raw)

0.96 mg6% DV

Rolled Oats (Raw) provides 0.96 mg vs 0.06 mg in Whole Egg (Cooked / Boiled) (+0.90 mg, +1402%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.4 mg28% DV

Rolled Oats (Raw)

1.3 mg27% DV

Whole Egg (Cooked / Boiled) provides 1.4 mg vs 1.3 mg in Rolled Oats (Raw) (+0.05 mg, +4%).

Vitamin B6Similar

Whole Egg (Cooked / Boiled)

0.12 mg7% DV

Rolled Oats (Raw)

0.12 mg7% DV

Both Whole Egg (Cooked / Boiled) and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.1 µg46% DV

Rolled Oats (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

124 mg5% DV

Rolled Oats (Raw)

2.0 mg

Whole Egg (Cooked / Boiled) provides 124 mg vs 2.0 mg in Rolled Oats (Raw) (+122 mg, +6100%).

PotassiumRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

126 mg3% DV

Rolled Oats (Raw)

429 mg9% DV

Rolled Oats (Raw) provides 429 mg vs 126 mg in Whole Egg (Cooked / Boiled) (+303 mg, +240%).

CalciumRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

50.0 mg4% DV

Rolled Oats (Raw)

54.0 mg4% DV

Rolled Oats (Raw) provides 54.0 mg vs 50.0 mg in Whole Egg (Cooked / Boiled) (+4.0 mg, +8%).

IronRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

1.2 mg7% DV

Rolled Oats (Raw)

4.7 mg26% DV

Rolled Oats (Raw) provides 4.7 mg vs 1.2 mg in Whole Egg (Cooked / Boiled) (+3.5 mg, +297%).

MagnesiumRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

10.0 mg2% DV

Rolled Oats (Raw)

177 mg42% DV

Rolled Oats (Raw) provides 177 mg vs 10.0 mg in Whole Egg (Cooked / Boiled) (+167 mg, +1670%).

PhosphorusRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

172 mg14% DV

Rolled Oats (Raw)

523 mg42% DV

Rolled Oats (Raw) provides 523 mg vs 172 mg in Whole Egg (Cooked / Boiled) (+351 mg, +204%).

ZincRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

1.1 mg10% DV

Rolled Oats (Raw)

4.0 mg36% DV

Rolled Oats (Raw) provides 4.0 mg vs 1.1 mg in Whole Egg (Cooked / Boiled) (+2.9 mg, +278%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

3.3 g16% DV

Rolled Oats (Raw)

1.2 g6% DV

Whole Egg (Cooked / Boiled) provides 3.3 g vs 1.2 g in Rolled Oats (Raw) (+2.1 g, +168%).

Nutrient

Whole Egg (Cooked / Boiled)50 g (1 large egg (50 g))

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

78 kcal4% DV

Rolled Oats (Raw)

156 kcal8% DV

Rolled Oats (Raw) provides 156 kcal vs 78 kcal in Whole Egg (Cooked / Boiled) (+78 kcal, +101%).

ProteinRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

6.3 g13% DV

Rolled Oats (Raw)

6.8 g14% DV

Rolled Oats (Raw) provides 6.8 g vs 6.3 g in Whole Egg (Cooked / Boiled) (+0.47 g, +7%).

CarbohydratesRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.56 g

Rolled Oats (Raw)

26.5 g10% DV

Rolled Oats (Raw) provides 26.5 g vs 0.56 g in Whole Egg (Cooked / Boiled) (+25.9 g, +4634%).

Dietary FiberRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0 g

Rolled Oats (Raw)

4.2 g15% DV

Rolled Oats (Raw) has higher dietary fiber (4.2 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

5.3 g7% DV

Rolled Oats (Raw)

2.8 g4% DV

Whole Egg (Cooked / Boiled) provides 5.3 g vs 2.8 g in Rolled Oats (Raw) (+2.5 g, +92%).

Total SugarsWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.56 g1% DV

Rolled Oats (Raw)

0.40 g1% DV

Whole Egg (Cooked / Boiled) provides 0.56 g vs 0.40 g in Rolled Oats (Raw) (+0.16 g, +41%).

Vitamins12 nutrients

Vitamin CSimilar

Whole Egg (Cooked / Boiled)

0 mg

Rolled Oats (Raw)

0 mg

Both Whole Egg (Cooked / Boiled) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

75 µg8% DV

Rolled Oats (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin a (rae) (75 µg vs 0 µg).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.1 µg6% DV

Rolled Oats (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin d (1.1 µg vs 0 µg).

Vitamin EWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.52 mg3% DV

Rolled Oats (Raw)

0.17 mg1% DV

Whole Egg (Cooked / Boiled) provides 0.52 mg vs 0.17 mg in Rolled Oats (Raw) (+0.35 mg, +207%).

Vitamin KRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.2 µg

Rolled Oats (Raw)

0.8 µg1% DV

Rolled Oats (Raw) provides 0.8 µg vs 0.2 µg in Whole Egg (Cooked / Boiled) (+0.6 µg, +407%).

Folate (DFE)Similar

Whole Egg (Cooked / Boiled)

22 µg6% DV

Rolled Oats (Raw)

22 µg6% DV

Both Whole Egg (Cooked / Boiled) and Rolled Oats (Raw) provide similar amounts of folate (dfe) (22 µg).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.03 mg3% DV

Rolled Oats (Raw)

0.31 mg25% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.03 mg in Whole Egg (Cooked / Boiled) (+0.27 mg, +825%).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.26 mg20% DV

Rolled Oats (Raw)

0.06 mg4% DV

Whole Egg (Cooked / Boiled) provides 0.26 mg vs 0.06 mg in Rolled Oats (Raw) (+0.20 mg, +364%).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.03 mg

Rolled Oats (Raw)

0.38 mg2% DV

Rolled Oats (Raw) provides 0.38 mg vs 0.03 mg in Whole Egg (Cooked / Boiled) (+0.35 mg, +1101%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.70 mg14% DV

Rolled Oats (Raw)

0.54 mg11% DV

Whole Egg (Cooked / Boiled) provides 0.70 mg vs 0.54 mg in Rolled Oats (Raw) (+0.16 mg, +30%).

Vitamin B6Similar

Whole Egg (Cooked / Boiled)

0.06 mg4% DV

Rolled Oats (Raw)

0.05 mg3% DV

Both Whole Egg (Cooked / Boiled) and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.6 µg23% DV

Rolled Oats (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin b12 (0.6 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

62.0 mg3% DV

Rolled Oats (Raw)

0.80 mg

Whole Egg (Cooked / Boiled) provides 62.0 mg vs 0.80 mg in Rolled Oats (Raw) (+61.2 mg, +7650%).

PotassiumRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

63.0 mg1% DV

Rolled Oats (Raw)

172 mg4% DV

Rolled Oats (Raw) provides 172 mg vs 63.0 mg in Whole Egg (Cooked / Boiled) (+109 mg, +172%).

CalciumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

25.0 mg2% DV

Rolled Oats (Raw)

21.6 mg2% DV

Whole Egg (Cooked / Boiled) provides 25.0 mg vs 21.6 mg in Rolled Oats (Raw) (+3.4 mg, +16%).

IronRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.60 mg3% DV

Rolled Oats (Raw)

1.9 mg10% DV

Rolled Oats (Raw) provides 1.9 mg vs 0.60 mg in Whole Egg (Cooked / Boiled) (+1.3 mg, +217%).

MagnesiumRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

5.0 mg1% DV

Rolled Oats (Raw)

70.8 mg17% DV

Rolled Oats (Raw) provides 70.8 mg vs 5.0 mg in Whole Egg (Cooked / Boiled) (+65.8 mg, +1316%).

PhosphorusRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

86.0 mg7% DV

Rolled Oats (Raw)

209 mg17% DV

Rolled Oats (Raw) provides 209 mg vs 86.0 mg in Whole Egg (Cooked / Boiled) (+123 mg, +143%).

ZincRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.53 mg5% DV

Rolled Oats (Raw)

1.6 mg14% DV

Rolled Oats (Raw) provides 1.6 mg vs 0.53 mg in Whole Egg (Cooked / Boiled) (+1.1 mg, +202%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.6 g8% DV

Rolled Oats (Raw)

0.49 g2% DV

Whole Egg (Cooked / Boiled) provides 1.6 g vs 0.49 g in Rolled Oats (Raw) (+1.1 g, +235%).

Nutrient

Whole Egg (Cooked / Boiled)Amount per 100 kcal (65 g)

Rolled Oats (Raw)Amount per 100 kcal (26 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Whole Egg (Cooked / Boiled)

101 kcal5% DV

Rolled Oats (Raw)

101 kcal5% DV

Both Whole Egg (Cooked / Boiled) and Rolled Oats (Raw) provide similar amounts of calories (energy) (101 kcal).

ProteinWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

8.2 g16% DV

Rolled Oats (Raw)

4.4 g9% DV

Whole Egg (Cooked / Boiled) provides 8.2 g vs 4.4 g in Rolled Oats (Raw) (+3.8 g, +86%).

CarbohydratesRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.73 g

Rolled Oats (Raw)

17.2 g6% DV

Rolled Oats (Raw) provides 17.2 g vs 0.73 g in Whole Egg (Cooked / Boiled) (+16.5 g, +2267%).

Dietary FiberRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0 g

Rolled Oats (Raw)

2.8 g10% DV

Rolled Oats (Raw) has higher dietary fiber (2.8 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

6.9 g9% DV

Rolled Oats (Raw)

1.8 g2% DV

Whole Egg (Cooked / Boiled) provides 6.9 g vs 1.8 g in Rolled Oats (Raw) (+5.1 g, +284%).

Total SugarsWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.73 g1% DV

Rolled Oats (Raw)

0.26 g1% DV

Whole Egg (Cooked / Boiled) provides 0.73 g vs 0.26 g in Rolled Oats (Raw) (+0.47 g, +183%).

Vitamins12 nutrients

Vitamin CSimilar

Whole Egg (Cooked / Boiled)

0 mg

Rolled Oats (Raw)

0 mg

Both Whole Egg (Cooked / Boiled) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

97 µg11% DV

Rolled Oats (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin a (rae) (97 µg vs 0 µg).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.4 µg7% DV

Rolled Oats (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin d (1.4 µg vs 0 µg).

Vitamin EWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.67 mg4% DV

Rolled Oats (Raw)

0.11 mg1% DV

Whole Egg (Cooked / Boiled) provides 0.67 mg vs 0.11 mg in Rolled Oats (Raw) (+0.56 mg, +513%).

Vitamin KRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.2 µg

Rolled Oats (Raw)

0.5 µg

Rolled Oats (Raw) provides 0.5 µg vs 0.2 µg in Whole Egg (Cooked / Boiled) (+0.3 µg, +153%).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

29 µg7% DV

Rolled Oats (Raw)

15 µg4% DV

Whole Egg (Cooked / Boiled) provides 29 µg vs 15 µg in Rolled Oats (Raw) (+14 µg, +96%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.04 mg4% DV

Rolled Oats (Raw)

0.20 mg17% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.34 mg26% DV

Rolled Oats (Raw)

0.04 mg3% DV

Whole Egg (Cooked / Boiled) provides 0.34 mg vs 0.04 mg in Rolled Oats (Raw) (+0.30 mg, +828%).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.04 mg

Rolled Oats (Raw)

0.25 mg2% DV

Rolled Oats (Raw) provides 0.25 mg vs 0.04 mg in Whole Egg (Cooked / Boiled) (+0.21 mg, +501%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.91 mg18% DV

Rolled Oats (Raw)

0.35 mg7% DV

Whole Egg (Cooked / Boiled) provides 0.91 mg vs 0.35 mg in Rolled Oats (Raw) (+0.56 mg, +159%).

Vitamin B6Similar

Whole Egg (Cooked / Boiled)

0.08 mg5% DV

Rolled Oats (Raw)

0.03 mg2% DV

Both Whole Egg (Cooked / Boiled) and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.7 µg30% DV

Rolled Oats (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

80.6 mg4% DV

Rolled Oats (Raw)

0.52 mg

Whole Egg (Cooked / Boiled) provides 80.6 mg vs 0.52 mg in Rolled Oats (Raw) (+80.1 mg, +15400%).

PotassiumRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

81.9 mg2% DV

Rolled Oats (Raw)

112 mg2% DV

Rolled Oats (Raw) provides 112 mg vs 81.9 mg in Whole Egg (Cooked / Boiled) (+29.6 mg, +36%).

CalciumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

32.5 mg3% DV

Rolled Oats (Raw)

14.0 mg1% DV

Whole Egg (Cooked / Boiled) provides 32.5 mg vs 14.0 mg in Rolled Oats (Raw) (+18.5 mg, +131%).

IronRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.77 mg4% DV

Rolled Oats (Raw)

1.2 mg7% DV

Rolled Oats (Raw) provides 1.2 mg vs 0.77 mg in Whole Egg (Cooked / Boiled) (+0.45 mg, +59%).

MagnesiumRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

6.5 mg2% DV

Rolled Oats (Raw)

46.0 mg11% DV

Rolled Oats (Raw) provides 46.0 mg vs 6.5 mg in Whole Egg (Cooked / Boiled) (+39.5 mg, +608%).

PhosphorusRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

112 mg9% DV

Rolled Oats (Raw)

136 mg11% DV

Rolled Oats (Raw) provides 136 mg vs 112 mg in Whole Egg (Cooked / Boiled) (+24.2 mg, +22%).

ZincRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.68 mg6% DV

Rolled Oats (Raw)

1.0 mg9% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.68 mg in Whole Egg (Cooked / Boiled) (+0.35 mg, +51%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.1 g11% DV

Rolled Oats (Raw)

0.32 g2% DV

Whole Egg (Cooked / Boiled) provides 2.1 g vs 0.32 g in Rolled Oats (Raw) (+1.8 g, +570%).

Nutrient

Whole Egg (Cooked / Boiled)Normalized to 300 kcal (194 g)

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Whole Egg (Cooked / Boiled)

301 kcal15% DV

Rolled Oats (Raw)

300 kcal15% DV

Both Whole Egg (Cooked / Boiled) and Rolled Oats (Raw) provide similar amounts of calories (energy) (301 kcal).

ProteinWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

24.4 g49% DV

Rolled Oats (Raw)

13.0 g26% DV

Whole Egg (Cooked / Boiled) provides 24.4 g vs 13.0 g in Rolled Oats (Raw) (+11.4 g, +88%).

CarbohydratesRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

2.2 g1% DV

Rolled Oats (Raw)

51.0 g19% DV

Rolled Oats (Raw) provides 51.0 g vs 2.2 g in Whole Egg (Cooked / Boiled) (+48.9 g, +2248%).

Dietary FiberRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0 g

Rolled Oats (Raw)

8.2 g29% DV

Rolled Oats (Raw) has higher dietary fiber (8.2 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

20.6 g26% DV

Rolled Oats (Raw)

5.3 g7% DV

Whole Egg (Cooked / Boiled) provides 20.6 g vs 5.3 g in Rolled Oats (Raw) (+15.3 g, +287%).

Total SugarsWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.2 g4% DV

Rolled Oats (Raw)

0.76 g2% DV

Whole Egg (Cooked / Boiled) provides 2.2 g vs 0.76 g in Rolled Oats (Raw) (+1.4 g, +185%).

Vitamins12 nutrients

Vitamin CSimilar

Whole Egg (Cooked / Boiled)

0 mg

Rolled Oats (Raw)

0 mg

Both Whole Egg (Cooked / Boiled) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

289 µg32% DV

Rolled Oats (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin a (rae) (289 µg vs 0 µg).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

4.3 µg21% DV

Rolled Oats (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin d (4.3 µg vs 0 µg).

Vitamin EWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.0 mg13% DV

Rolled Oats (Raw)

0.32 mg2% DV

Whole Egg (Cooked / Boiled) provides 2.0 mg vs 0.32 mg in Rolled Oats (Raw) (+1.7 mg, +518%).

Vitamin KRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.6 µg

Rolled Oats (Raw)

1.5 µg1% DV

Rolled Oats (Raw) provides 1.5 µg vs 0.6 µg in Whole Egg (Cooked / Boiled) (+0.9 µg, +151%).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

85 µg21% DV

Rolled Oats (Raw)

43 µg11% DV

Whole Egg (Cooked / Boiled) provides 85 µg vs 43 µg in Rolled Oats (Raw) (+42 µg, +98%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.13 mg11% DV

Rolled Oats (Raw)

0.59 mg49% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.13 mg in Whole Egg (Cooked / Boiled) (+0.46 mg, +359%).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.0 mg77% DV

Rolled Oats (Raw)

0.11 mg8% DV

Whole Egg (Cooked / Boiled) provides 1.0 mg vs 0.11 mg in Rolled Oats (Raw) (+0.89 mg, +835%).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

0.12 mg1% DV

Rolled Oats (Raw)

0.74 mg5% DV

Rolled Oats (Raw) provides 0.74 mg vs 0.12 mg in Whole Egg (Cooked / Boiled) (+0.62 mg, +496%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.7 mg54% DV

Rolled Oats (Raw)

1.0 mg21% DV

Whole Egg (Cooked / Boiled) provides 2.7 mg vs 1.0 mg in Rolled Oats (Raw) (+1.7 mg, +161%).

Vitamin B6Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.23 mg14% DV

Rolled Oats (Raw)

0.09 mg5% DV

Whole Egg (Cooked / Boiled) provides 0.23 mg vs 0.09 mg in Rolled Oats (Raw) (+0.14 mg, +156%).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.2 µg90% DV

Rolled Oats (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

241 mg10% DV

Rolled Oats (Raw)

1.5 mg

Whole Egg (Cooked / Boiled) provides 241 mg vs 1.5 mg in Rolled Oats (Raw) (+239 mg, +15521%).

PotassiumRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

244 mg5% DV

Rolled Oats (Raw)

330 mg7% DV

Rolled Oats (Raw) provides 330 mg vs 244 mg in Whole Egg (Cooked / Boiled) (+85.9 mg, +35%).

CalciumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

97.0 mg7% DV

Rolled Oats (Raw)

41.6 mg3% DV

Whole Egg (Cooked / Boiled) provides 97.0 mg vs 41.6 mg in Rolled Oats (Raw) (+55.4 mg, +133%).

IronRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

2.3 mg13% DV

Rolled Oats (Raw)

3.6 mg20% DV

Rolled Oats (Raw) provides 3.6 mg vs 2.3 mg in Whole Egg (Cooked / Boiled) (+1.3 mg, +57%).

MagnesiumRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

19.4 mg5% DV

Rolled Oats (Raw)

136 mg32% DV

Rolled Oats (Raw) provides 136 mg vs 19.4 mg in Whole Egg (Cooked / Boiled) (+117 mg, +603%).

PhosphorusRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

334 mg27% DV

Rolled Oats (Raw)

403 mg32% DV

Rolled Oats (Raw) provides 403 mg vs 334 mg in Whole Egg (Cooked / Boiled) (+69.0 mg, +21%).

ZincRolled Oats (Raw) higher

Whole Egg (Cooked / Boiled)

2.0 mg19% DV

Rolled Oats (Raw)

3.1 mg28% DV

Rolled Oats (Raw) provides 3.1 mg vs 2.0 mg in Whole Egg (Cooked / Boiled) (+1.0 mg, +50%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

6.3 g32% DV

Rolled Oats (Raw)

0.94 g5% DV

Whole Egg (Cooked / Boiled) provides 6.3 g vs 0.94 g in Rolled Oats (Raw) (+5.4 g, +575%).

Whole Egg (Cooked / Boiled) vs Rolled Oats (Raw)

Whole Egg (Cooked / Boiled)

Rolled Oats (Raw)

Nutritional Takeaways

Comparison Summary