foodstruct logo
Find food by nutritional value | Diet analysis

Oat vs Brown rice - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 0.24g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 14)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.957g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Brown rice
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
10
Brown rice
Mineral Summary Score
74
Oat
14
Brown rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
8
:
Contains more Iron +742.9%
Contains more Calcium +1700%
Contains more Potassium +398.8%
Contains more Magnesium +353.8%
Contains more Copper +490.6%
Contains more Zinc +459.2%
Contains more Phosphorus +407.8%
Contains less Sodium -50%
Contains more Iron +742.9%
Contains more Calcium +1700%
Contains more Potassium +398.8%
Contains more Magnesium +353.8%
Contains more Copper +490.6%
Contains more Zinc +459.2%
Contains more Phosphorus +407.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
3
:
Contains more Vitamin B1 +328.7%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B5 +255%
Contains more Vitamin B3 +166.5%
Equal in Vitamin B6 - 0.123
Contains more Vitamin B1 +328.7%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B5 +255%
Contains more Vitamin B3 +166.5%
Equal in Vitamin B6 - 0.123

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
16%
Brown rice
Carbohydrates
66%
Oat
26%
Brown rice
Fats
32%
Oat
4%
Brown rice

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Brown rice Opinion
Calories 389 123 Oat
Protein 16.89 2.74 Oat
Fats 6.9 0.97 Oat
Vitamin C 0 0
Carbs 66.27 25.58 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 0.56 Oat
Calcium 54 3 Oat
Potassium 429 86 Oat
Magnesium 177 39 Oat
Sugars 0.24 Brown rice
Fiber 10.6 1.6 Oat
Copper 0.626 0.106 Oat
Zinc 3.97 0.71 Oat
Starch 24.79 Brown rice
Phosphorus 523 103 Oat
Sodium 2 4 Oat
Vitamin A 0 0
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.763 0.178 Oat
Vitamin B2 0.139 0.069 Oat
Vitamin B3 0.961 2.561 Brown rice
Vitamin B5 1.349 0.38 Oat
Vitamin B6 0.119 0.123 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folic acid (B9) 0 0
Trans Fat 0 Oat
Saturated Fat 1.217 0.26 Brown rice
Monounsaturated Fat 2.178 0.369 Oat
Polyunsaturated fat 2.535 0.366 Oat
Tryptophan 0.234 0.033 Oat
Threonine 0.575 0.095 Oat
Isoleucine 0.694 0.109 Oat
Leucine 1.284 0.214 Oat
Lysine 0.701 0.099 Oat
Methionine 0.312 0.058 Oat
Phenylalanine 0.895 0.133 Oat
Valine 0.937 0.151 Oat
Histidine 0.405 0.066 Oat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.