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Brown rice vs Oatmeal - In-Depth Nutrition Comparison

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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 contains less Sugars?
Brown rice
Brown rice contains less Sugars (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 - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Brown rice Oatmeal
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brown rice Oatmeal
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
10
Brown rice
21
Oatmeal
Mineral Summary Score
14
Brown rice
25
Oatmeal

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
:
Contains more Potassium +41%
Contains more Magnesium +50%
Contains more Copper +60.6%
Contains more Zinc +14.5%
Contains more Phosphorus +33.8%
Contains less Sodium -91.8%
Contains more Iron +964.3%
Contains more Calcium +2566.7%
Contains more Potassium +41%
Contains more Magnesium +50%
Contains more Copper +60.6%
Contains more Zinc +14.5%
Contains more Phosphorus +33.8%
Contains less Sodium -91.8%
Contains more Iron +964.3%
Contains more Calcium +2566.7%

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
:
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 Vitamin K +100%
Contains more Folic acid (B9) +∞%
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 Vitamin K +100%
Contains more Folic acid (B9) +∞%

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
16%
Brown rice
14%
Oatmeal
Carbohydrates
26%
Brown rice
12%
Oatmeal
Fats
4%
Brown rice
6%
Oatmeal

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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 Brown rice Oatmeal Opinion
Calories 123 68 Brown rice
Protein 2.74 2.37 Brown rice
Fats 0.97 1.36 Oatmeal
Vitamin C 0 0
Carbs 25.58 11.67 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 5.96 Oatmeal
Calcium 3 80 Oatmeal
Potassium 86 61 Brown rice
Magnesium 39 26 Brown rice
Sugars 0.24 0.46 Oatmeal
Fiber 1.6 1.7 Oatmeal
Copper 0.106 0.066 Brown rice
Zinc 0.71 0.62 Brown rice
Starch 24.79 10.37 Brown rice
Phosphorus 103 77 Brown rice
Sodium 4 49 Brown rice
Vitamin A 0 433 Oatmeal
Vitamin E 0.17 0.07 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.26 Oatmeal
Vitamin B2 0.069 0.215 Oatmeal
Vitamin B3 2.561 3.025 Oatmeal
Vitamin B5 0.38 0.317 Brown rice
Vitamin B6 0.123 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0.2 0.4 Oatmeal
Folic acid (B9) 0 39 Oatmeal
Trans Fat 0 0.003 Brown rice
Saturated Fat 0.26 0.226 Oatmeal
Monounsaturated Fat 0.369 0.391 Oatmeal
Polyunsaturated fat 0.366 0.426 Oatmeal
Tryptophan 0.033 0.04 Oatmeal
Threonine 0.095 0.083 Brown rice
Isoleucine 0.109 0.105 Brown rice
Leucine 0.214 0.2 Brown rice
Lysine 0.099 0.135 Oatmeal
Methionine 0.058 0.04 Brown rice
Phenylalanine 0.133 0.13 Brown rice
Valine 0.151 0.151
Histidine 0.066 0.057 Brown rice
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.