Cream of Rice vs. Oatmeal — Health Impact and Nutrition Comparison
Summary
Oatmeal is comparably richer in proteins, fats, and dietary fiber, whereas Cream of Rice is richer in net carbs.
Vitamin and mineral contents vary due to cereal enrichment and brand. Enriched oatmeal is richer in B-complex vitamins and minerals than unenriched Cream of Rice; however, enriched Cream of Rice has higher mineral and vitamin contents. A 100g of Cream of Rice and oatmeal contain 4mg and 6mg of iron, respectively.
Oatmeal and Cream of Rice are naturally gluten-free, lactose-free breakfast cereals, oatmeal being richer in iron, health-promoting beta-glucans, and carotenoids.
Table of contents
Introduction
Cream of Rice and oatmeal, two widely consumed breakfast cereals, are both types of porridge. Sometimes the terms oatmeal and porridge are used interchangeably; however, oatmeal is just a type of porridge made from oats. On the other hand, Cream of Rice is a grounded white rice product belonging to the Cream of Wheat company.
Types
Oats can be whole (groats), steel-cut (cut into two or three pieces), or rolled (oat flakes).
Cream of Rice comes in two forms: instant and stovetop.
Nutrition
The nutritional values are presented for 100g of Cream of Rice (using FDC’s data source) with added salt and instant, fortified oatmeal. Both kinds of cereal are cooked with water.
Macronutrients and Calories
Oatmeal is comparatively dense in nutrients: oatmeal is richer in proteins, fats, and dietary fiber, whereas Cream of Rice is higher in net carbs.
One cup (one serving) of each cereal is ~240g, of which 85% is water.
Macronutrient Comparison
Calories
Both cereals are low-calorie foods; however, oatmeal has slightly higher calories.
A 100g of oatmeal provides 68 calories, whereas Cream of Rice provides 52. Consequently, one serving of oatmeal and Cream of Rice provide 160 and 127 calories, respectively.
Protein
Cream of Rice and oatmeal are not rich in proteins; however, oatmeal is 2.5 times richer compared to each other.
A 100g of Cream of Rice and oatmeal contains 0.9g and 2.37g of proteins, respectively. One serving of Cream of Rice contains 2.2g of proteins, and oatmeal contains 5.5g.
Fats
Both kinds of cereal are very low in fats, containing less than 1.5g per 100g.
Carbohydrates
Carbs are the predominant macronutrient in cereals.
A 100g of Cream of Rice contains 11.4g of net carbohydrates with very little dietary fiber, whereas oatmeal contains 10g of net carbohydrates and 1.7g of dietary fiber.
Vitamins
Vitamin and mineral contents vary due to cereal type, enrichment, and brand.
According to the FDC’s data source, enriched oatmeal is significantly higher in all B-complex vitamins and vitamin A than Cream of Rice. However, according to the Cream of Rice company, their products are enriched with B-complex vitamins and vitamin D in higher amounts than oatmeal (1).
Both cereals completely lack vitamins D, C, B12, and K.
Vitamin Comparison
Minerals
Enriched oatmeal is higher in all minerals than Cream of Rice. Cereals are commonly enriched with iron and calcium, making them excellent vegetarian and vegan iron sources.
Oatmeal is significantly richer in iron, manganese, selenium, and phosphorus. According to the Cream of Rice company, 43g of dry cereal contains 330mg of calcium, four times higher than oatmeal’s calcium content.
A 100g of Cream of Rice and oatmeal contain 4mg and 6mg of iron, respectively. The recommended daily iron intake is 8mg for adult men and 18mg for women (2).
Mineral Comparison
Glycemic Index & Load
The glycemic index is a rating system used for foods containing carbohydrates. Instant oatmeal has a mean glycemic index of 82 (considered high) and a glycemic load of 18. Oatmeal from rolled oats has a glycemic index of 58, and the one from steel-cut oats has a glycemic index of 52 (2).
The glycemic index and load of Cream of Rice are yet to be calculated. Nonetheless, a similar product from the same company – Cream of Wheat, has a glycemic index of 67.
Insulin Index
The insulin index of foods helps to understand how much each consumption of a certain food can impact the blood insulin levels in the first two-hour period. Oatmeal has an insulin index of 40. Cream of Rice has no calculated insulin index value.
To read more about glycemic and insulin indices, visit our “Glycemic Index and Diabetes: What’s the Connection?” and “Glycemic Index vs. Insulin Index” pages.
Acidity
One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism.
Oatmeal has a PRAL of 1, and Cream of Rice has a PRAL of 0.6, making them acid-producing or acidic.
Weight Loss & Diets
Cream of Rice is preferred for low-fat and low-calorie diets, whereas oatmeal is a better choice for high-fiber and high-protein diets. Unlike Cream of Rice, oatmeal is suitable for the Mediterranean diet as well.
Due to their high carb content, both cereals are excluded from low-carb diets; this includes Atkins and keto diets.
Oatmeal may help lose weight by increasing satiety and decreasing appetite (3, 4). Rice may make you feel full; nevertheless, there is no science-backed-up information on whether this applies to Cream of Rice as well or not.
Health Impact
Health Benefits
Iron & Anemia
Enriched cereals are especially rich in iron; oatmeal is richer in iron than Cream of Rice.
Low iron levels may lead to iron deficiency or microcytic anemia. Several diets, heavy menstrual periods, gastrointestinal bleeding, and chronic inflammatory diseases are common risk factors.
Hence, iron-rich Cream of Rice and oatmeal may prevent anemia and restore iron supply. Iron excess, on the other hand, can cause oxidative stress and tissue damage; thus, keeping the iron concentration in the normal range is important (4, 5).
B-complex Vitamins
Most cereals are enriched with B-complex vitamins in varying amounts, making them excellent vitamin B sources. Vitamins are required for energy metabolism, DNA synthesis and repair, adequate immune and brain functioning, and the synthesis of various neurochemicals and signaling molecules essential for human health (6, 7).
Dietary Fiber on Gut Motility
Foods rich in dietary fiber, such as oatmeal, beneficially affect and lower the risk of gut diseases such as chronic constipation, hemorrhoids, diverticular disease, inflammatory bowel disease, and IBS. In comparison, foods like white processed rice and products like Cream of Rice may offer potential benefits for functional diarrhea.
While oats are one of the major beta-glucan sources, a type of soluble dietary fiber with a wide range of health benefits, Cream of Rice is mostly absent in any dietary fiber.
Beta-glucans have been shown to benefit metabolic syndrome (diabetes, hypertension, obesity) by lowering blood sugar and cholesterol levels, inflammatory bowel disease, and celiac disease, as well as to reduce the risk of colorectal cancer and gut disease by regulating the gut microbiome. Beta-glucans have also been shown to help people with skin disorders and neurodegenerative diseases (8, 9, 10, 11, 12).
Oat Carotenoids & Ocular Health
Oats are great lutein and zeaxanthin sources, the two main carotenoids found in human eyes: 421 mcg in one cup (13). Cream of Rice lacks both.
They have been shown to filter UV and blue light, prevent the formation of free radicals and oxidative stress, and as well as slow the progression of several eye diseases, such as age-related macular degeneration and cataracts (14).
Downsides and Risks
Cross-contamination & Gluten
Oats are naturally gluten-free; however, if they are produced in the same place as wheat, barley, or rye, they may become contaminated with gluten.
People with celiac disease and gluten intolerance should choose oatmeal labeled “gluten-free.” Cream of Rice, labeled gluten-free, can be safely consumed.
Ultra-processing on Health
Many branded kinds of cereal are highly processed or ultra-processed foods, especially flavored and instant varieties.
Regular ultra-processed food consumption is also linked to cancer, obesity, metabolic syndrome, heart and gut disease, and all-cause mortality (15, 16).
Similar articles:
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Corn Grits vs. Oatmeal - Health Impact and Nutrition Comparison
Oatmeal vs. Cream of Wheat - Health Impact and Nutrition Comparison
Sources
- https://creamofwheat.com/product/instant-cream-of-rice/
- https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
- https://pubmed.ncbi.nlm.nih.gov/26273900/
- https://pubmed.ncbi.nlm.nih.gov/28189173/
- https://pubmed.ncbi.nlm.nih.gov/31446062/
- https://pubmed.ncbi.nlm.nih.gov/30779018/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
- https://pubmed.ncbi.nlm.nih.gov/31960663/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6892284/
- https://pubmed.ncbi.nlm.nih.gov/27724985/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625765/
- https://pubmed.ncbi.nlm.nih.gov/25267242/
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/173905/nutrients
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8874683
- https://acsjournals.onlinelibrary.wiley.com/doi/10.1002/cncr.31655
- https://pubmed.ncbi.nlm.nih.gov/35236935/
Infographic
Fat Type Comparison
Comparison summary table
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 9.97g |
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| Protein | 0.9g | 2.37g |
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| Fats | 0.1g | 1.36g |
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| Carbs | 11.5g | 11.67g |
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| Calories | 52kcal | 68kcal |
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| Starch | 10.37g |
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| Sugar | 0.04g | 0.46g |
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| Fiber | 0.1g | 1.7g |
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| Calcium | 1mg | 80mg |
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| Iron | 3.96mg | 5.96mg |
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| Magnesium | 3mg | 26mg |
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| Phosphorus | 17mg | 77mg |
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| Potassium | 20mg | 61mg |
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| Sodium | 173mg | 49mg |
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| Zinc | 0.16mg | 0.62mg |
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| Copper | 0.034mg | 0.066mg |
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| Manganese | 0.144mg | 0.558mg |
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| Selenium | 3µg | 5µg |
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| Vitamin A | 0IU | 433IU |
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| Vitamin A RAE | 0µg | 130µg |
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| Vitamin E | 0.02mg | 0.07mg |
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| Vitamin B1 | 0.071mg | 0.26mg |
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| Vitamin B2 | 0.018mg | 0.215mg |
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| Vitamin B3 | 1.039mg | 3.025mg |
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| Vitamin B5 | 0.076mg | 0.317mg |
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| Vitamin B6 | 0.027mg | 0.29mg |
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| Folate | 3µg | 44µg |
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| Vitamin K | 0µg | 0.4µg |
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| Tryptophan | 0.013mg | 0.04mg |
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| Threonine | 0.044mg | 0.083mg |
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| Isoleucine | 0.015mg | 0.105mg |
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| Leucine | 0.073mg | 0.2mg |
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| Lysine | 0.037mg | 0.135mg |
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| Methionine | 0.026mg | 0.04mg |
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| Phenylalanine | 0.037mg | 0.13mg |
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| Valine | 0.057mg | 0.151mg |
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| Histidine | 0.026mg | 0.057mg |
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| Trans Fat | 0.003g |
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| Saturated Fat | 0.02g | 0.226g |
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| Monounsaturated Fat | 0.031g | 0.391g |
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| Polyunsaturated fat | 0.027g | 0.426g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Cream of Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173914/nutrients
- 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.