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  6. Oat vs. Rice

Oat vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between Oat and Rice

  • Rice has less Manganese, Phosphorus, Copper, Vitamin B1, Iron, Fiber, Magnesium, Zinc, Vitamin B5, and Potassium than Oat.
  • Oat covers your daily need of Manganese 193% more than Rice.
  • Oat has 27 times more Fiber than Rice. While Oat has 10.6g of Fiber, Rice has only 0.4g.

These are the specific foods used in this comparison Oats and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Oat vs Rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
Oat
8
:
2
Rice
Rice
Contains more Calcium +440%
Contains more Iron +293.3%
Contains more Magnesium +1375%
Contains more Phosphorus +1116.3%
Contains more Potassium +1125.7%
Contains more Zinc +710.2%
Contains more Copper +807.2%
Contains more Manganese +941.5%
Contains less Sodium -50%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +440%
Contains more Iron +293.3%
Contains more Magnesium +1375%
Contains more Phosphorus +1116.3%
Contains more Potassium +1125.7%
Contains more Zinc +710.2%
Contains more Copper +807.2%
Contains more Manganese +941.5%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
Oat
4
:
4
Rice
Rice
Contains more Vitamin B1 +368.1%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +245.9%
Contains more Vitamin B6 +28%
Contains more Vitamin B3 +53.6%
Equal in Folate - 58
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin B1 +368.1%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +245.9%
Contains more Vitamin B6 +28%
Contains more Vitamin B3 +53.6%
Equal in Folate - 58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Rice
Rice
Contains more Protein +527.9%
Contains more Fats +2364.3%
Contains more Carbs +135.3%
Contains more Other +309.5%
Contains more Water +732.6%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +527.9%
Contains more Fats +2364.3%
Contains more Carbs +135.3%
Contains more Other +309.5%
Contains more Water +732.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +2375%
Contains more Polyunsaturated fat +3235.5%
Contains less Saturated Fat -93.7%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +2375%
Contains more Polyunsaturated fat +3235.5%
Contains less Saturated Fat -93.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Rice Opinion
Net carbs 55.67g 27.77g Oat
Protein 16.89g 2.69g Oat
Fats 6.9g 0.28g Oat
Carbs 66.27g 28.17g Oat
Calories 389kcal 130kcal Oat
Sugar 0.05g Oat
Fiber 10.6g 0.4g Oat
Calcium 54mg 10mg Oat
Iron 4.72mg 1.2mg Oat
Magnesium 177mg 12mg Oat
Phosphorus 523mg 43mg Oat
Potassium 429mg 35mg Oat
Sodium 2mg 1mg Rice
Zinc 3.97mg 0.49mg Oat
Copper 0.626mg 0.069mg Oat
Manganese 4.916mg 0.472mg Oat
Selenium 7.5µg Rice
Vitamin E 0.04mg Rice
Vitamin B1 0.763mg 0.163mg Oat
Vitamin B2 0.139mg 0.013mg Oat
Vitamin B3 0.961mg 1.476mg Rice
Vitamin B5 1.349mg 0.39mg Oat
Vitamin B6 0.119mg 0.093mg Oat
Folate 56µg 58µg Rice
Tryptophan 0.234mg 0.031mg Oat
Threonine 0.575mg 0.096mg Oat
Isoleucine 0.694mg 0.116mg Oat
Leucine 1.284mg 0.222mg Oat
Lysine 0.701mg 0.097mg Oat
Methionine 0.312mg 0.063mg Oat
Phenylalanine 0.895mg 0.144mg Oat
Valine 0.937mg 0.164mg Oat
Histidine 0.405mg 0.063mg Oat
Saturated Fat 1.217g 0.077g Rice
Monounsaturated Fat 2.178g 0.088g Oat
Polyunsaturated fat 2.535g 0.076g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Oat
13%
Rice
Minerals Daily Need Coverage Score
154%
Oat
22%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.14g)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 1)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.