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Oatmeal vs Rice - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Rice
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%
Contains less Sodium -98%
Equal in Copper - 0.069
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%
Contains less Sodium -98%
Equal in Copper - 0.069

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
:
2
Rice
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 +∞%
Contains more Vitamin B5 +23%
Contains more Folic acid (B9) +41%

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
21
Oatmeal
10
Rice
Mineral Summary Score
25
Oatmeal
9
Rice

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
14%
Oatmeal
16%
Rice
Carbohydrates
12%
Oatmeal
28%
Rice
Fats
6%
Oatmeal
1%
Rice

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.
Oatmeal Rice
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
Oatmeal Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

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