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Rice vs. Oat — In-Depth Nutrition Comparison

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Summary of differences between Rice and Oat

  • 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.

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

Infographic

Rice vs Oat 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.
Rice
2
:
8
Oat
Contains less Sodium -50%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains less Sodium -50%
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%

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.
Rice
4
:
4
Oat
Contains more Vitamin B3 +53.6%
Contains more Vitamin B1 +368.1%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +245.9%
Contains more Vitamin B6 +28%
Equal in Folate - 56
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%
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%
Contains more Vitamin B3 +53.6%
Contains more Vitamin B1 +368.1%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +245.9%
Contains more Vitamin B6 +28%
Equal in Folate - 56

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
:
4
Oat
Contains more Water +732.6%
Contains more Protein +527.9%
Contains more Fats +2364.3%
Contains more Carbs +135.3%
Contains more Other +309.5%
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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
Contains more Water +732.6%
Contains more Protein +527.9%
Contains more Fats +2364.3%
Contains more Carbs +135.3%
Contains more Other +309.5%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

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
13%
Rice
33%
Oat
Minerals Daily Need Coverage Score
22%
Rice
154%
Oat

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