Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
chicken quarter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and chicken quarter:
Both oats and chicken quarter are high in calories. Oat has 82% more calories than chicken quarter - oat has 389 calories per 100 grams and chicken quarter has 214 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken quarter per calorie. Oats has a macronutrient ratio of 17:67:16 and for chicken quarter, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Chicken Quarter | |
|---|---|---|
| Protein | 17% | 31% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 69% |
| Alcohol | ~ | ~ |
Oat is high in carbohydrates and chicken quarter has 100% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and chicken quarter has 0.17g of carbohydrates.
Oat is an excellent source of dietary fiber and it has more dietary fiber than chicken quarter - oat has 10.6g of dietary fiber per 100 grams and chicken quarter does not contain significant amounts.
Both oats and chicken quarter are high in protein. Oat is very similar to chicken quarter for protein - oat has 16.9g of protein per 100 grams and chicken quarter has 16.4g of protein.
Oat has 72% less saturated fat than chicken quarter - oat has 1.2g of saturated fat per 100 grams and chicken quarter has 4.4g of saturated fat.
Both chicken quarter and oats are low in trans fat - chicken quarter has 0.06g of trans fat per 100 grams and oat does not contain significant amounts.
Oat has less cholesterol than chicken quarter - chicken quarter has 93mg of cholesterol per 100 grams and oat does not contain significant amounts.
Chicken quarter and oats contain similar amounts of Vitamin C - chicken quarter has 0.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Chicken quarter has more Vitamin A than oat - chicken quarter has 28ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Chicken quarter and oats contain similar amounts of Vitamin D - chicken quarter has 2iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Chicken quarter and oats contain similar amounts of Vitamin E - chicken quarter has 0.22mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Chicken quarter and oats contain similar amounts of Vitamin K - chicken quarter has 2.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
Oat has more thiamin and folate, however, chicken quarter contains more niacin, Vitamin B6 and Vitamin B12. Both oats and chicken quarter contain significant amounts of riboflavin and pantothenic acid.
| Oats | Chicken Quarter | |
|---|---|---|
| Thiamin | 0.763 MG | 0.073 MG |
| Riboflavin | 0.139 MG | 0.141 MG |
| Niacin | 0.961 MG | 4.733 MG |
| Pantothenic acid | 1.349 MG | 0.994 MG |
| Vitamin B6 | 0.119 MG | 0.318 MG |
| Folate | 56 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Oat is a great source of calcium and it has 500% more calcium than chicken quarter - oat has 54mg of calcium per 100 grams and chicken quarter has 9mg of calcium.
Oat is an excellent source of iron and it has 584% more iron than chicken quarter - oat has 4.7mg of iron per 100 grams and chicken quarter has 0.69mg of iron.
Both oats and chicken quarter are high in potassium. Oat has 111% more potassium than chicken quarter - oat has 429mg of potassium per 100 grams and chicken quarter has 203mg of potassium.
For omega-3 fatty acids, chicken quarter has more DPA than oat per 100 grams. Both oats and chicken quarter contain significant amounts of alpha linoleic acid (ALA).
| Oats | Chicken Quarter | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.111 G | 0.181 G |
Comparing omega-6 fatty acids, both oats and chicken quarter contain significant amounts of linoleic acid.
| Oats | Chicken Quarter | |
|---|---|---|
| linoleic acid | 2.424 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 2.424 G | 3.003 G |
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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Chicken Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) .
Oats g
()
|
Daily Values (%) |
Chicken Quarter g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
|
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 % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||