Oats vs. Chicken
Nutrition comparison of Oats and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and chicken:
- Both oats and chicken are high in calories, potassium and protein.
- For omega-3 fatty acids, chicken has more dha and dpa than oat.
- Oat has 61% less saturated fat than chicken.
- Oat has more thiamin and folate, however, chicken contains more riboflavin, niacin, Vitamin B6 and Vitamin B12.
- Oat has signficantly less cholesterol than chicken.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and chicken are high in calories. Oat has 106% more calories than chicken - oat has 389 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Oats has a macronutrient ratio of 17:67:16 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Chicken | |
|---|---|---|
| Protein | 17% | 49% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and chicken has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than chicken - oat has 10.6g of dietary fiber per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both oats and chicken are high in protein. Chicken has 38% more protein than oat - oat has 16.9g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Oat has 61% less saturated fat than chicken - oat has 1.2g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and oats are low in trans fat - chicken has 0.09g of trans fat per 100 grams and oat does not contain significant amounts.
cholesterol
Oat has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin E
Chicken has more Vitamin E than oat - chicken has 0.39mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Chicken and oats contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and folate, however, chicken contains more riboflavin, niacin, Vitamin B6 and Vitamin B12. Both oats and chicken contain significant amounts of pantothenic acid.
| Oats | Chicken | |
|---|---|---|
| Thiamin | 0.763 MG | 0.121 MG |
| Riboflavin | 0.139 MG | 0.302 MG |
| Niacin | 0.961 MG | 7.107 MG |
| Pantothenic acid | 1.349 MG | 1.327 MG |
| Vitamin B6 | 0.119 MG | 0.538 MG |
| Folate | 56 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Oat is a great source of calcium and it has 575% more calcium than chicken - oat has 54mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Oat is an excellent source of iron and it has 408% more iron than chicken - oat has 4.7mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both oats and chicken are high in potassium. Chicken has 58% more potassium than oat - oat has 429mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than oat per 100 grams. Both oats and chicken contain significant amounts of alpha linoleic acid (ALA).
| Oats | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.111 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, both oats and chicken contain significant amounts of linoleic acid.
| Oats | Chicken | |
|---|---|---|
| linoleic acid | 2.424 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 2.424 G | 1.838 G |
Customize your serving size
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.
Oats g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||
FAQ
Does oats or chicken contain more calories in 100 grams?Both oats and chicken are high in calories. Oat has 110% more calories than chicken - oat has 389 calories in 100g and chicken has 189 calories.
Is oats or chicken better for protein?
Both oats and chicken are high in protein. Chicken has 40% more protein than oat - oat has 16.9g of protein per 100 grams and chicken has 23.3g of protein.
Does oats or chicken have more carbohydrates?
By weight, oat is high in carbohydrates and chicken has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and chicken has no carbs..
Does oats or chicken contain more iron?
Oat is an abundant source of iron and it has 410% more iron than chicken - oat has 4.7mg of iron in 100 grams and chicken has 0.93mg of iron.
Does oats or chicken contain more potassium?
Both oats and chicken are high in potassium. Chicken has 60% more potassium than oat - oat has 429mg of potassium in 100 grams and chicken has 677mg of potassium.