Oats vs. Raw Chicken
Nutrition comparison of Oats and Raw Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and raw chicken:
- Both oats and raw chicken are high in calories, potassium and protein.
- For omega-3 fatty acids, raw chicken has more dha than oat.
- Oat has more thiamin and folate, however, raw chicken 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 Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and raw chicken are high in calories. Oat has 172% more calories than raw chicken - oat has 389 calories per 100 grams and raw chicken has 143 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and much lighter in fat compared to raw chicken per calorie. Oats has a macronutrient ratio of 17:67:16 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Raw Chicken | |
|---|---|---|
| Protein | 17% | 49% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and raw chicken has 100% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and raw chicken has 0.04g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than raw chicken - oat has 10.6g of dietary fiber per 100 grams and raw chicken does not contain significant amounts.
Protein
protein
Both oats and raw chicken are high in protein. Oat is very similar to oat for protein - oat has 16.9g of protein per 100 grams and raw chicken has 17.4g of protein.
Fat
saturated fat
Oat has 47% less saturated fat than raw chicken - oat has 1.2g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.
trans fat
Both raw chicken and oats are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and oat does not contain significant amounts.
cholesterol
Oat has less cholesterol than raw chicken - raw chicken has 86mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin E
Raw chicken and oats contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Raw chicken and oats contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and folate, however, raw chicken contains more niacin, Vitamin B6 and Vitamin B12. Both oats and raw chicken contain significant amounts of riboflavin and pantothenic acid.
| Oats | Raw Chicken | |
|---|---|---|
| Thiamin | 0.763 MG | 0.109 MG |
| Riboflavin | 0.139 MG | 0.241 MG |
| Niacin | 0.961 MG | 5.575 MG |
| Pantothenic acid | 1.349 MG | 1.092 MG |
| Vitamin B6 | 0.119 MG | 0.512 MG |
| Folate | 56 UG | 1 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Oat is a great source of calcium and it has 800% more calcium than raw chicken - oat has 54mg of calcium per 100 grams and raw chicken has 6mg of calcium.
iron
Oat is an excellent source of iron and it has 476% more iron than raw chicken - oat has 4.7mg of iron per 100 grams and raw chicken has 0.82mg of iron.
potassium
Both oats and raw chicken are high in potassium. Raw chicken has 22% more potassium than oat - oat has 429mg of potassium per 100 grams and raw chicken has 522mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw chicken has more DHA than oat per 100 grams. Both oats and raw chicken contain significant amounts of alpha linoleic acid (ALA).
| Oats | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.071 G |
| DHA | ~ | 0.023 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.111 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, both oats and raw chicken contain significant amounts of linoleic acid.
| Oats | Raw Chicken | |
|---|---|---|
| linoleic acid | 2.424 G | 1.324 G |
| other omega 6 | ~ | 0.014 G |
| Total | 2.424 G | 1.338 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 Raw Chicken (Chicken, ground, raw) .
Oats g
()
|
Daily Values (%) |
Raw 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 oats or raw chicken contain more calories in 100 grams?Both oats and raw chicken are high in calories. Oat has 170% more calories than raw chicken - oat has 389 calories in 100g and raw chicken has 143 calories.
Is oats or raw chicken better for protein?
Both oats and raw chicken are high in protein. Oat is very similar to oat for protein - oat has 16.9g of protein per 100 grams and raw chicken has 17.4g of protein.
Does oats or raw chicken have more carbohydrates?
By weight, oat is high in carbohydrates and raw chicken has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and raw chicken has 0.04g of carbohydrates.
Does oats or raw chicken contain more iron?
Oat is an abundant source of iron and it has 480% more iron than raw chicken - oat has 4.7mg of iron in 100 grams and raw chicken has 0.82mg of iron.
Does oats or raw chicken contain more potassium?
Both oats and raw chicken are high in potassium. Raw chicken has 20% more potassium than oat - oat has 429mg of potassium in 100 grams and raw chicken has 522mg of potassium.