Oatmeal vs. Chicken
Nutrition comparison of Oatmeal and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and chicken:
- Both chicken and oatmeal are high in calories, potassium and protein.
- Oatmeal has 64% less saturated fat than chicken.
- Oatmeal has more thiamin and folate, however, chicken contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Oatmeal has signficantly less cholesterol than chicken.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and oatmeal are high in calories. Oatmeal has 94% more calories than chicken - chicken has 189 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Chicken | |
|---|---|---|
| Protein | 17% | 49% |
| Carbohydrates | 69% | ~ |
| Fat | 15% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and chicken has less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than chicken - oatmeal has 9.8g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Oatmeal and chicken contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and oatmeal are high in protein. Chicken has 46% more protein than oatmeal - chicken has 23.3g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 64% less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both chicken and oatmeal are low in trans fat - chicken has 0.09g of trans fat per 100 grams and oatmeal does not contain significant amounts.
cholesterol
Oatmeal has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin E
Chicken and oatmeal contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Chicken and oatmeal contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and folate, however, chicken contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Oatmeal | Chicken | |
|---|---|---|
| Thiamin | 0.73 MG | 0.121 MG |
| Riboflavin | 0.14 MG | 0.302 MG |
| Niacin | 0.78 MG | 7.107 MG |
| Pantothenic acid | ~ | 1.327 MG |
| Vitamin B6 | 0.12 MG | 0.538 MG |
| Folate | 32 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 550% more calcium than chicken - chicken has 8mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 352% more iron than chicken - chicken has 0.93mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both chicken and oatmeal are high in potassium. Chicken has 93% more potassium than oatmeal - chicken has 677mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal g
()
|
Daily Values (%) |
Cooked Chicken 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 chicken or oatmeal contain more calories in 100 grams?Both chicken and oatmeal are high in calories. Oatmeal has 90% more calories than chicken - chicken has 189 calories in 100g and oatmeal has 367 calories.
Is chicken or oatmeal better for protein?
Both chicken and oatmeal are high in protein. Chicken has 50% more protein than oatmeal - chicken has 23.3g of protein per 100 grams and oatmeal has 16g of protein.
Does oatmeal or chicken have more carbohydrates?
By weight, oatmeal is high in carbohydrates and chicken has fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and chicken has no carbs..
Does chicken or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 350% more iron than chicken - chicken has 0.93mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does chicken or oatmeal contain more potassium?
Both chicken and oatmeal are high in potassium. Chicken has 90% more potassium than oatmeal - chicken has 677mg of potassium in 100 grams and oatmeal has 350mg of potassium.