Corn flakes vs Rolled oats (dry)
Both count toward 30 plants a week.
| Corn flakes | Rolled oats (dry) | |
|---|---|---|
| Protein · per 100 g | 5.9 g | 13.5 g |
| Carbs · per 100 g | 88.0 g | 68.7 g |
| Fat · per 100 g | 0.9 g | 5.9 g |
| Fiber · per 100 g | 2.7 g | 10.1 g |
| Energy · per 100 g | 384.0 kcal | 379 kcal |
| Protein · per 100 kcal | 1.5 g | 3.6 g |
| To hit 30 g protein | 508 g · 1953 kcal | 222 g · 842 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Rolled oats (dry) delivers 2.3× the protein per calorie of Corn flakes (3.6 g vs 1.5 g per 100 kcal).
More protein / 100 g: Rolled oatsMore fiber / 100 g: Rolled oatsLighter per 100 g: Rolled oatsSmaller 30 g portion: Rolled oats
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.