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  6. Brown rice vs. Oatmeal

Brown rice vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between Brown rice and Oatmeal

  • Brown rice has more Manganese, however, Oatmeal is richer in Iron, Vitamin A RAE, Vitamin B6, Vitamin B2, Folate, Calcium, and Vitamin B1.
  • Oatmeal covers your daily Iron needs 68% more than Brown rice.
  • Oatmeal has 2 times less Manganese than Brown rice. Brown rice has 0.974mg of Manganese, while Oatmeal has 0.558mg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Brown rice vs Oatmeal 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.
Brown rice
Brown rice
8
:
2
Oatmeal
Oatmeal
Contains more Magnesium +50%
Contains more Phosphorus +33.8%
Contains more Potassium +41%
Contains less Sodium -91.8%
Contains more Zinc +14.5%
Contains more Copper +60.6%
Contains more Manganese +74.6%
Contains more Selenium +16%
Contains more Calcium +2566.7%
Contains more Iron +964.3%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +50%
Contains more Phosphorus +33.8%
Contains more Potassium +41%
Contains less Sodium -91.8%
Contains more Zinc +14.5%
Contains more Copper +60.6%
Contains more Manganese +74.6%
Contains more Selenium +16%
Contains more Calcium +2566.7%
Contains more Iron +964.3%

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.
Brown rice
Brown rice
2
:
7
Oatmeal
Oatmeal
Contains more Vitamin E +142.9%
Contains more Vitamin B5 +19.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +46.1%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B6 +135.8%
Contains more Folate +388.9%
Contains more Vitamin K +100%
Brown 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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +142.9%
Contains more Vitamin B5 +19.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +46.1%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B6 +135.8%
Contains more Folate +388.9%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Oatmeal
Oatmeal
Contains more Protein +15.6%
Contains more Carbs +119.2%
Contains more Fats +40.2%
Contains more Water +19.6%
Contains more Other +29.5%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +15.6%
Contains more Carbs +119.2%
Contains more Fats +40.2%
Contains more Water +19.6%
Contains more Other +29.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
0
:
3
Oatmeal
Oatmeal
Contains less Saturated Fat -13.1%
Contains more Polyunsaturated fat +16.4%
Equal in Monounsaturated Fat - 0.391
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -13.1%
Contains more Polyunsaturated fat +16.4%
Equal in Monounsaturated Fat - 0.391

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Oatmeal
Oatmeal
Contains more Starch +139.1%
Contains more Sucrose +20.8%
Contains more Galactose +∞%
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more Starch +139.1%
Contains more Sucrose +20.8%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Oatmeal Opinion
Net carbs 23.98g 9.97g Brown rice
Protein 2.74g 2.37g Brown rice
Fats 0.97g 1.36g Oatmeal
Carbs 25.58g 11.67g Brown rice
Calories 123kcal 68kcal Brown rice
Starch 24.79g 10.37g Brown rice
Sugar 0.24g 0.46g Brown rice
Fiber 1.6g 1.7g Oatmeal
Calcium 3mg 80mg Oatmeal
Iron 0.56mg 5.96mg Oatmeal
Magnesium 39mg 26mg Brown rice
Phosphorus 103mg 77mg Brown rice
Potassium 86mg 61mg Brown rice
Sodium 4mg 49mg Brown rice
Zinc 0.71mg 0.62mg Brown rice
Copper 0.106mg 0.066mg Brown rice
Manganese 0.974mg 0.558mg Brown rice
Selenium 5.8µg 5µg Brown rice
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.17mg 0.07mg Brown rice
Vitamin B1 0.178mg 0.26mg Oatmeal
Vitamin B2 0.069mg 0.215mg Oatmeal
Vitamin B3 2.561mg 3.025mg Oatmeal
Vitamin B5 0.38mg 0.317mg Brown rice
Vitamin B6 0.123mg 0.29mg Oatmeal
Folate 9µg 44µg Oatmeal
Vitamin K 0.2µg 0.4µg Oatmeal
Tryptophan 0.033mg 0.04mg Oatmeal
Threonine 0.095mg 0.083mg Brown rice
Isoleucine 0.109mg 0.105mg Brown rice
Leucine 0.214mg 0.2mg Brown rice
Lysine 0.099mg 0.135mg Oatmeal
Methionine 0.058mg 0.04mg Brown rice
Phenylalanine 0.133mg 0.13mg Brown rice
Valine 0.151mg 0.151mg
Histidine 0.066mg 0.057mg Brown rice
Trans Fat 0g 0.003g Brown rice
Saturated Fat 0.26g 0.226g Oatmeal
Monounsaturated Fat 0.369g 0.391g Oatmeal
Polyunsaturated fat 0.366g 0.426g Oatmeal
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Oatmeal
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
14%
Brown rice
27%
Oatmeal
Minerals Daily Need Coverage Score
32%
Brown rice
45%
Oatmeal

Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.