Oatmeal vs. Cream of Rice — Health Impact and Nutrition 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.

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).

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).

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