Oatmeal vs. Rice — Health Impact and Nutrition Comparison

Varieties and culinary world

Rice is one of the most commonly used cereal grains in the culinary world. The commonest rice preparations are pilaf and the side dish rice pilaf associated with different meal types. Rice can also be used in soup making, dessert making like rice pudding. Rice cakes are also prepared for diets and weight loss food plans.

In the culinary world, there are many distinct varieties of oat preparations. Oat is a cereal grain produced, and it is used to make meals such as overnight oats, oatmeal, rolled oats, masala oats, and porridge oats.

Overnight oats are breakfast oats that have digestive and gastronomic benefits from soaking overnight. Soaking oats makes them simpler to digest and allows them to absorb more flavors.

Oatmeal is prepared by crushing oats, which makes it easier to prepare and decreases the cooking or preparation time to 10 minutes instead of overnight soaking or hours of heating for regular oats.

It is important to mention that rice should never be consumed raw as it might be covered with dirt, bacteria, and other unwanted elements. However, oatmeal can be consumed raw, but it is usually unpleasant and hard to eat in that way.

Price

Rice is cheaper than oatmeal. Rice is available in different varieties worldwide as it is considered one of the most essential grains to have in every household.

Shelf life

Rice and oatmeal, if stored properly, can have a long shelf life that can extend over years. However, it is important to store both of them properly away from humidity and sunlight.

In this article, we will discuss the difference between rice and oatmeal based on their nutritional content, diet and weight loss, and health impacts.

Glycemic index

Oatmeal has a higher glycemic index than rice. Rice is categorized as a medium glycemic index food and has a glycemic index equal to 60. On the other hand, oatmeal has a higher glycemic index with a glycemic index equal to 79.

Calories

Rice is higher in calories compared to oatmeal. Rice has double the calories than oatmeal.

Carbs

Rice is higher in carbs compared to oatmeal. Rice has 2.3 times more carbs than oatmeal. The amount of carbs in rice is high.

Fiber

Although the amount of carb is higher in rice, the amount of fiber is lower in price than oatmeal. Oatmeal is richer in fibers.

Fats

The amount of fat is negligible in both foods; however, oatmeal contains a slightly higher fat than rice. It is important to note that this amount is mostly distributed in polyunsaturated fats.

Proteins

The amount of protein in rice and oatmeal is nearly similar; however, it is not relevant. They both contain around 2.5g per 100g of each.

Minerals

Oatmeal has a richer and more versatile mineral profile compared to rice. Oatmeal is richer in iron, copper, magnesium, and zinc. 300g of oatmeal can satisfy the recommended daily value of iron by more than 100%.

Below is the diagram of mineral contents.

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.

Oatmeal

7

Rice

2

Contains more MagnesiumMagnesium	+116.7%
Contains more CalciumCalcium	+700%
Contains more PotassiumPotassium	+74.3%
Contains more IronIron	+396.7%
Contains more ZincZinc	+26.5%
Contains more PhosphorusPhosphorus	+79.1%
Contains more ManganeseManganese	+18.2%

Contains less SodiumSodium	-98%
Contains more SeleniumSelenium	+50%

~equal in Copper ~0.069mg

Vitamins

Like the mineral profile, oatmeal has a richer and more versatile vitamin profile than rice. Oatmeal is richer in vitamins B1, B2, B3, B6, and vitamin A. On the other hand, rice is richer in vitamin B5 and folate.

Below is the diagram of vitamin contents.

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

8

Rice

2

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+75%
Contains more Vitamin B1Vitamin B1	+59.5%
Contains more Vitamin B2Vitamin B2	+1553.8%
Contains more Vitamin B3Vitamin B3	+104.9%
Contains more Vitamin B6Vitamin B6	+211.8%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+123.8%

Contains more Vitamin B5Vitamin B5	+23%
Contains more FolateFolate	+31.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Vegan

Vegans have no restrictions when it comes to rice and oatmeal.

Vegans can use rice milk as a substitute for dairy milk. Rice milk is sweeter than other non-dairy milk and is often supplemented with vitamins and minerals.

Additionally, as an alternative to dairy milk, oats milk is available on the market.

Keto

Rice and oatmeal are high in carbs and are not allowed to be consumed in the keto diet. Other low-carb seeds and cereals can be used as an alternative to rice and oats.

Bodybuilding

The difference here comes in the absorption of carbs from oatmeal and rice.

Rice carbs are readily more absorbable from the digestive tract than oatmeal. Oatmeal is richer in complex carbs, although rice is higher in total carbs. Rice is suitable to give a quick boost in carbs pre or post-workouts. However, oatmeal provides a longer and slower carb release into the system. Both are suitable for bodybuilding; however, when to eat is the important application of each.

Baby food

Most baby formulas are rice-based, and rice is easier to digest and consume for babies, mostly due to its softness.

Rice diet

The rice diet is a calorie-restricted diet that claims to promote weight loss. The daily calorie intake is initially set at 800 (which is also called the detox period).

After that, the calorie count is increased to 1000 each day until the ideal weight is reached. This diet permits grains, fruits, and vegetables to be consumed.

On the other hand, experts argue that this diet isn't as healthy as it claims because it prioritizes a high carbohydrate intake with a medium glycemic index. Furthermore, protein, fat, and other vitamins are not consumed, which could lead to malnutrition if sustained over time (weeks). As a result, the rice diet isn't recommended for long-term use.

It's crucial to note that the minimum calorie consumption for a healthy diet is 1600.

This diet is not recommended for long-term weight loss for persons involved in their regular life, such as work or exercise. It is useful in hypertension individuals since it is a low-fat, low-sodium diet. However, medications to treat hypertension are now accessible. Classifying this as a fad diet.

Celiac disease

Section reviewed by gastroenterologist Arpi Gasparyan

Rice and oatmeal are naturally gluten-free and can be consumed by people with celiac disease and gluten intolerance during a gluten-free diet. They are good alternatives for wheat, rye, and barley.

Lactose intolerance

Section reviewed by gastroenterologist Arpi Gasparyan

People with lactose intolerance and milk allergy can consume rice and oat milk which are alternatives to dairy milk.

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Both rice and oatmeal are staple foods consumed worldwide, but they have different nutritional compositions and impacts on cardiovascular health.

Diets high in refined carbohydrates, like white rice, have been associated with an increased risk of cardiovascular disease (CVD), particularly due to their potential to contribute to obesity, insulin resistance, and inflammation (1).

However, whole-grain varieties of rice, such as brown rice, contain more fiber and nutrients than white rice and may help to reduce cardiovascular risk.

Oatmeal is a whole grain that is rich in soluble fiber, particularly beta-glucan, which has been shown to help reduce LDL ("bad" cholesterol) levels (2).

In summary, oatmeal tends to be a healthier choice for cardiovascular health compared to white rice, particularly due to its higher fiber content, and cholesterol-lowering properties. However, choosing whole grain varieties of rice, such as brown rice, can also contribute positively to heart health compared to refined white rice. 

Diabetes

According to this study, there is a link between white rice intake and the development of type 2 diabetes. (3)

Blood glucose and cholesterol levels were shown to be lower in people with uncontrolled type 2 diabetes. Hypercholesterolemia and hyperglycemia management are associated with oat consumption. (4)

Consuming whole-grain cereals like oats lowers the risk of developing type 2 diabetes. It also helps to maintain blood glucose and lipid levels in check. When compared to other cereal grains, oat-based diets have lower fatty acid absorption. (5)

Cancer

The intake of rice has no link to the development of cancer. (6)

On lung cancer cells, beta-glucans found in oats show anti-carcinogenic capabilities. (7)

Digestive system

Section reviewed by gastroenterologist Arpi Gasparyan

Oatmeal and brown rice are good dietary fiber sources. Dietary fiber is known to alleviate chronic constipation symptoms and lower the risk of GERD, duodenal ulcers, diverticulitis, hemorrhoids, and colon cancer. (8).

Oats are rich in a type of dietary fiber called beta-glucans. Beta-glucans are linked to improved gut microbiota, which may lead to normal gut functioning and lower inflammation and colon cancer risk. (9)

Arsenic poisoning

Numerous amounts of foods contain trace amounts of arsenic, and these amounts are not a concern. However, mass-produced rice that contains higher amounts of arsenic than normally is found. These are mostly due to polluted water and soil near industrial sources. Arsenic concentration has several negative effects, such as cardiovascular problems, metabolic disorders and diabetes, neurological disorders, and congenital disabilities in pregnancy. (10)