Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and chicken leg:
Both oats and chicken leg are high in calories. Oat has 82% more calories than chicken leg - oat has 389 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Oats has a macronutrient ratio of 17:67:16 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Chicken Leg | |
|---|---|---|
| Protein | 17% | 31% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 69% |
| Alcohol | ~ | ~ |
Oat is high in carbohydrates and chicken leg has 100% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Oat is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - oat has 10.6g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Both oats and chicken leg are high in protein. Oat is very similar to chicken leg for protein - oat has 16.9g of protein per 100 grams and chicken leg has 16.4g of protein.
Oat has 72% less saturated fat than chicken leg - oat has 1.2g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and oats are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and oat does not contain significant amounts.
Oat has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and oat does not contain significant amounts.
Chicken leg and oats contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Chicken leg has more Vitamin A than oat - chicken leg has 28ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Chicken leg and oats contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Chicken leg and oats contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Chicken leg and oats contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
Oat has more thiamin and folate, however, chicken leg contains more niacin, Vitamin B6 and Vitamin B12. Both oats and chicken leg contain significant amounts of riboflavin and pantothenic acid.
| Oats | Chicken Leg | |
|---|---|---|
| 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 leg - oat has 54mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Oat is an excellent source of iron and it has 584% more iron than chicken leg - oat has 4.7mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both oats and chicken leg are high in potassium. Oat has 111% more potassium than chicken leg - oat has 429mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, chicken leg has more DPA than oat per 100 grams. Both oats and chicken leg contain significant amounts of alpha linoleic acid (ALA).
| Oats | Chicken Leg | |
|---|---|---|
| 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 leg contain significant amounts of linoleic acid.
| Oats | Chicken Leg | |
|---|---|---|
| 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 Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Oats g
()
|
Daily Values (%) |
Chicken Leg g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 | |||