Oats vs. Chicken Breast
Nutrition comparison of Oats and Cooked Chicken Breast
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 breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and chicken breast:
- Both oats and chicken breast are high in calories, potassium and protein.
- Oat has more thiamin and folate, however, chicken breast contains more niacin, Vitamin B6 and Vitamin B12.
- 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 Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and chicken breast are high in calories. Oat has 136% more calories than chicken breast - oat has 389 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Oats has a macronutrient ratio of 17:67:16 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Chicken Breast | |
|---|---|---|
| Protein | 17% | 79% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and chicken breast has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - oat has 10.6g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both oats and chicken breast are high in protein. Chicken breast has 84% more protein than oat - oat has 16.9g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Oats and chicken breast contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Oat has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than oat - chicken breast has 6ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than oat - chicken breast has 5iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Chicken breast and oats contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Chicken breast and oats contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and folate, however, chicken breast contains more niacin, Vitamin B6 and Vitamin B12. Both oats and chicken breast contain significant amounts of riboflavin and pantothenic acid.
| Oats | Chicken Breast | |
|---|---|---|
| Thiamin | 0.763 MG | 0.07 MG |
| Riboflavin | 0.139 MG | 0.114 MG |
| Niacin | 0.961 MG | 13.712 MG |
| Pantothenic acid | 1.349 MG | 0.965 MG |
| Vitamin B6 | 0.119 MG | 0.6 MG |
| Folate | 56 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Oat is a great source of calcium and it has 260% more calcium than chicken breast - oat has 54mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Oat is an excellent source of iron and it has 354% more iron than chicken breast - oat has 4.7mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both oats and chicken breast are high in potassium. Oat has 68% more potassium than chicken breast - oat has 429mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than oat per 100 grams.
| Oats | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.111 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than chicken breast per 100 grams.
| Oats | Chicken Breast | |
|---|---|---|
| linoleic acid | 2.424 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 2.424 G | 0.65 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.
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Oats g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 | |||
FAQ
Does oats or chicken breast contain more calories in 100 grams?Both oats and chicken breast are high in calories. Oat has 140% more calories than chicken breast - oat has 389 calories in 100g and chicken breast has 165 calories.
Is oats or chicken breast better for protein?
Both oats and chicken breast are high in protein. Chicken breast has 80% more protein than oat - oat has 16.9g of protein per 100 grams and chicken breast has 31g of protein.
Does oats or chicken breast have more carbohydrates?
By weight, oat is high in carbohydrates and chicken breast has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and chicken breast has no carbs..
Does oats or chicken breast contain more iron?
Oat is an abundant source of iron and it has 350% more iron than chicken breast - oat has 4.7mg of iron in 100 grams and chicken breast has 1mg of iron.
Does oats or chicken breast contain more potassium?
Both oats and chicken breast are high in potassium. Oat has 70% more potassium than chicken breast - oat has 429mg of potassium in 100 grams and chicken breast has 256mg of potassium.