Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and chicken leg:
Both chicken leg and oatmeal are high in calories. Oatmeal has 71% more calories than chicken leg - chicken leg has 214 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Chicken Leg | |
|---|---|---|
| Protein | 17% | 31% |
| Carbohydrates | 69% | ~ |
| Fat | 15% | 69% |
| Alcohol | ~ | ~ |
Oatmeal is high in carbohydrates and chicken leg has 100% less carbohydrates than oatmeal - chicken leg has 0.17g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - oatmeal has 9.8g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Oatmeal and chicken leg contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and chicken leg does not contain significant amounts.
Both chicken leg and oatmeal are high in protein. Chicken leg is very similar to oatmeal for protein - chicken leg has 16.4g of protein per 100 grams and oatmeal has 16g of protein.
Oatmeal has 75% less saturated fat than chicken leg - chicken leg has 4.4g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Both chicken leg and oatmeal are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and oatmeal does not contain significant amounts.
Oatmeal has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Chicken leg and oatmeal contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Chicken leg has more Vitamin A than oatmeal - chicken leg has 28ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Chicken leg and oatmeal contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Chicken leg and oatmeal contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Chicken leg and oatmeal contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
Oatmeal has more thiamin and folate, however, chicken leg contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both oatmeal and chicken leg contain significant amounts of riboflavin.
| Oatmeal | Chicken Leg | |
|---|---|---|
| Thiamin | 0.73 MG | 0.073 MG |
| Riboflavin | 0.14 MG | 0.141 MG |
| Niacin | 0.78 MG | 4.733 MG |
| Pantothenic acid | ~ | 0.994 MG |
| Vitamin B6 | 0.12 MG | 0.318 MG |
| Folate | 32 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Oatmeal is a great source of calcium and it has 478% more calcium than chicken leg - chicken leg has 9mg of calcium per 100 grams and oatmeal has 52mg of calcium.
Oatmeal is an excellent source of iron and it has 509% more iron than chicken leg - chicken leg has 0.69mg of iron per 100 grams and oatmeal has 4.2mg of iron.
Both chicken leg and oatmeal are high in potassium. Oatmeal has 72% more potassium than chicken leg - chicken leg has 203mg of potassium per 100 grams and oatmeal has 350mg of potassium.
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Oatmeal g
()
|
Daily Values (%) |
Chicken Leg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||