Oatmeal vs. Chicken Breast
Nutrition comparison of Oatmeal 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
oatmeal
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and chicken breast:
- Both chicken breast and oatmeal are high in calories, potassium and protein.
- Oatmeal has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- 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 Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and oatmeal are high in calories. Oatmeal has 122% more calories than chicken breast - chicken breast has 165 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Chicken Breast | |
|---|---|---|
| Protein | 17% | 79% |
| Carbohydrates | 69% | ~ |
| Fat | 15% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and chicken breast has less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - oatmeal has 9.8g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Oatmeal and chicken breast contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and oatmeal are high in protein. Chicken breast has 94% more protein than oatmeal - chicken breast has 31g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Chicken breast and oatmeal contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Oatmeal has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than oatmeal - chicken breast has 6ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than oatmeal - chicken breast has 5iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Chicken breast and oatmeal contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Chicken breast and oatmeal contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both oatmeal and chicken breast contain significant amounts of riboflavin.
| Oatmeal | Chicken Breast | |
|---|---|---|
| Thiamin | 0.73 MG | 0.07 MG |
| Riboflavin | 0.14 MG | 0.114 MG |
| Niacin | 0.78 MG | 13.712 MG |
| Pantothenic acid | ~ | 0.965 MG |
| Vitamin B6 | 0.12 MG | 0.6 MG |
| Folate | 32 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 247% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 304% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both chicken breast and oatmeal are high in potassium. Oatmeal has 37% more potassium than chicken breast - chicken breast has 256mg 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 Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Oatmeal 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 chicken breast or oatmeal contain more calories in 100 grams?Both chicken breast and oatmeal are high in calories. Oatmeal has 120% more calories than chicken breast - chicken breast has 165 calories in 100g and oatmeal has 367 calories.
Is chicken breast or oatmeal better for protein?
Both chicken breast and oatmeal are high in protein. Chicken breast has 90% more protein than oatmeal - chicken breast has 31g of protein per 100 grams and oatmeal has 16g of protein.
Does oatmeal or chicken breast have more carbohydrates?
By weight, oatmeal is high in carbohydrates and chicken breast has fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and chicken breast has no carbs..
Does chicken breast or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 300% more iron than chicken breast - chicken breast has 1mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does chicken breast or oatmeal contain more potassium?
Both chicken breast and oatmeal are high in potassium. Oatmeal has 40% more potassium than chicken breast - chicken breast has 256mg of potassium in 100 grams and oatmeal has 350mg of potassium.