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Rice vs Oatmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 0.41g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.149g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 10)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Rice Oatmeal
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
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
Rice
21
Oatmeal
Mineral Summary Score
9
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
Rice
2
:
Contains less Sodium -98%
Contains more Iron +396.7%
Contains more Calcium +700%
Contains more Potassium +74.3%
Contains more Magnesium +116.7%
Contains more Zinc +26.5%
Contains more Phosphorus +79.1%
Equal in Copper - 0.066
Contains less Sodium -98%
Contains more Iron +396.7%
Contains more Calcium +700%
Contains more Potassium +74.3%
Contains more Magnesium +116.7%
Contains more Zinc +26.5%
Contains more Phosphorus +79.1%
Equal in Copper - 0.066

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
Rice
2
:
Contains more Vitamin B5 +23%
Contains more Folic acid (B9) +41%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin B1 +59.5%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B3 +104.9%
Contains more Vitamin B6 +211.8%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +23%
Contains more Folic acid (B9) +41%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin B1 +59.5%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B3 +104.9%
Contains more Vitamin B6 +211.8%
Contains more Vitamin K +∞%

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%
Rice
14%
Oatmeal
Carbohydrates
28%
Rice
12%
Oatmeal
Fats
1%
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 Rice Oatmeal Opinion
Calories 130 68 Rice
Protein 2.69 2.37 Rice
Fats 0.28 1.36 Oatmeal
Vitamin C 0 0
Carbs 28.17 11.67 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 5.96 Oatmeal
Calcium 10 80 Oatmeal
Potassium 35 61 Oatmeal
Magnesium 12 26 Oatmeal
Sugars 0.05 0.46 Oatmeal
Fiber 0.4 1.7 Oatmeal
Copper 0.069 0.066 Rice
Zinc 0.49 0.62 Oatmeal
Starch 10.37 Oatmeal
Phosphorus 43 77 Oatmeal
Sodium 1 49 Rice
Vitamin A 0 433 Oatmeal
Vitamin E 0.04 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.163 0.26 Oatmeal
Vitamin B2 0.013 0.215 Oatmeal
Vitamin B3 1.476 3.025 Oatmeal
Vitamin B5 0.39 0.317 Rice
Vitamin B6 0.093 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0 0.4 Oatmeal
Folic acid (B9) 55 39 Rice
Trans Fat 0.003 Rice
Saturated Fat 0.077 0.226 Rice
Monounsaturated Fat 0.088 0.391 Oatmeal
Polyunsaturated fat 0.076 0.426 Oatmeal
Tryptophan 0.031 0.04 Oatmeal
Threonine 0.096 0.083 Rice
Isoleucine 0.116 0.105 Rice
Leucine 0.222 0.2 Rice
Lysine 0.097 0.135 Oatmeal
Methionine 0.063 0.04 Rice
Phenylalanine 0.144 0.13 Rice
Valine 0.164 0.151 Rice
Histidine 0.063 0.057 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.