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.
Detailed nutritional comparison of oatmeal and chicken is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oatmeal src
Image of Chicken src

Here's an infographic summarizing the nutritional differences between oatmeal and chicken. marks particularly rich nutrients.


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.

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .

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G Water G
G Starch G
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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.