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Oatmeal vs. Glutinous rice — In-Depth Nutrition Comparison

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How are Oatmeal and Glutinous rice different?

  • Oatmeal is higher than Glutinous rice in Iron, Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin A, Manganese, Folate, Phosphorus, and Calcium.
  • Oatmeal covers your daily need of Iron 73% more than Glutinous rice.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Rice, white, glutinous, unenriched, cooked types were used in this article.

Infographic

Oatmeal vs Glutinous rice infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +420%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +510%
Contains more IronIron +4157.1%
Contains more CopperCopper +34.7%
Contains more ZincZinc +51.2%
Contains more PhosphorusPhosphorus +862.5%
Contains more ManganeseManganese +113%
Contains less SodiumSodium -89.8%
Contains more SeleniumSelenium +12%

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.
Oatmeal
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +1553.8%
Contains more Vitamin B3Vitamin B3 +943.1%
Contains more Vitamin B5Vitamin B5 +47.4%
Contains more Vitamin B6Vitamin B6 +1015.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4300%
Contains more CholineCholine +123.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +17.3%
Contains more FatsFats +615.8%
Contains more OtherOther +714.3%
Contains more CarbsCarbs +80.7%
~equal in Water ~76.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
22% 39% 39%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated Fat +458.6%
Contains more Poly. FatPolyunsaturated fat +517.4%
Contains less Sat. FatSaturated Fat -82.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Glutinous rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Glutinous rice Opinion
Calories 68kcal 97kcal Glutinous rice
Protein 2.37g 2.02g Oatmeal
Fats 1.36g 0.19g Oatmeal
Net carbs 9.97g 20.09g Glutinous rice
Carbs 11.67g 21.09g Glutinous rice
Magnesium 26mg 5mg Oatmeal
Calcium 80mg 2mg Oatmeal
Potassium 61mg 10mg Oatmeal
Iron 5.96mg 0.14mg Oatmeal
Sugar 0.46g 0.05g Glutinous rice
Fiber 1.7g 1g Oatmeal
Copper 0.066mg 0.049mg Oatmeal
Zinc 0.62mg 0.41mg Oatmeal
Starch 10.37g Oatmeal
Phosphorus 77mg 8mg Oatmeal
Sodium 49mg 5mg Glutinous rice
Vitamin A 433IU 0IU Oatmeal
Vitamin A 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.04mg Oatmeal
Manganese 0.558mg 0.262mg Oatmeal
Selenium 5µg 5.6µg Glutinous rice
Vitamin B1 0.26mg 0.02mg Oatmeal
Vitamin B2 0.215mg 0.013mg Oatmeal
Vitamin B3 3.025mg 0.29mg Oatmeal
Vitamin B5 0.317mg 0.215mg Oatmeal
Vitamin B6 0.29mg 0.026mg Oatmeal
Vitamin K 0.4µg 0µg Oatmeal
Folate 44µg 1µg Oatmeal
Trans Fat 0.003g Glutinous rice
Choline 4.7mg 2.1mg Oatmeal
Saturated Fat 0.226g 0.039g Glutinous rice
Monounsaturated Fat 0.391g 0.07g Oatmeal
Polyunsaturated fat 0.426g 0.069g Oatmeal
Tryptophan 0.04mg 0.023mg Oatmeal
Threonine 0.083mg 0.072mg Oatmeal
Isoleucine 0.105mg 0.087mg Oatmeal
Leucine 0.2mg 0.167mg Oatmeal
Lysine 0.135mg 0.073mg Oatmeal
Methionine 0.04mg 0.047mg Glutinous rice
Phenylalanine 0.13mg 0.108mg Oatmeal
Valine 0.151mg 0.123mg Oatmeal
Histidine 0.057mg 0.047mg Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Glutinous rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
25%
Oatmeal
3%
Glutinous rice
Minerals Daily Need Coverage Score
45%
Oatmeal
11%
Glutinous rice

Comparison summary

Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 19)
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 is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.187g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.