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Oatmeal vs Brown rice - In-Depth Nutrition Comparison

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Significant differences between Oatmeal and Brown rice

  • Oatmeal has more Iron, Vitamin B6, Vitamin B2, Folate, Calcium, and Vitamin B1, however Brown rice is richer in Manganese, and Vitamin A.
  • Oatmeal covers your daily Iron needs 68% more than Brown rice.
  • Brown rice has 27 times less Calcium than Oatmeal. Oatmeal has 80mg of Calcium, while Brown rice has 3mg.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Rice, brown, long-grain, cooked.

Infographic

Oatmeal vs Brown 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +964.3%
Contains more Calcium +2566.7%
Contains more Potassium +41%
Contains more Magnesium +50%
Contains more Copper +60.6%
Contains more Zinc +14.5%
Contains more Phosphorus +33.8%
Contains less Sodium -91.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +964.3%
Contains more Calcium +2566.7%
Contains more Potassium +41%
Contains more Magnesium +50%
Contains more Copper +60.6%
Contains more Zinc +14.5%
Contains more Phosphorus +33.8%
Contains less Sodium -91.8%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +46.1%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B6 +135.8%
Contains more Vitamin K +100%
Contains more Folate +388.9%
Contains more Vitamin E +142.9%
Contains more Vitamin B5 +19.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +46.1%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B6 +135.8%
Contains more Vitamin K +100%
Contains more Folate +388.9%
Contains more Vitamin E +142.9%
Contains more Vitamin B5 +19.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
14
Brown rice
Mineral Summary Score
44
Oatmeal
20
Brown 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 food.
Protein
14%
Oatmeal
16%
Brown rice
Carbohydrates
12%
Oatmeal
26%
Brown rice
Fats
6%
Oatmeal
4%
Brown rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Brown rice
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Brown 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 is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Oatmeal Brown rice Opinion
Calories 68 123 Brown rice
Protein 2.37 2.74 Brown rice
Fats 1.36 0.97 Oatmeal
Vitamin C 0 0
Carbs 11.67 25.58 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 0.56 Oatmeal
Calcium 80 3 Oatmeal
Potassium 61 86 Brown rice
Magnesium 26 39 Brown rice
Sugar 0.46 0.24 Brown rice
Fiber 1.7 1.6 Oatmeal
Copper 0.066 0.106 Brown rice
Zinc 0.62 0.71 Brown rice
Starch 10.37 24.79 Brown rice
Phosphorus 77 103 Brown rice
Sodium 49 4 Brown rice
Vitamin A 433 0 Oatmeal
Vitamin E 0.07 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.26 0.178 Oatmeal
Vitamin B2 0.215 0.069 Oatmeal
Vitamin B3 3.025 2.561 Oatmeal
Vitamin B5 0.317 0.38 Brown rice
Vitamin B6 0.29 0.123 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 0.2 Oatmeal
Folate 44 9 Oatmeal
Trans Fat 0.003 0 Brown rice
Saturated Fat 0.226 0.26 Oatmeal
Monounsaturated Fat 0.391 0.369 Oatmeal
Polyunsaturated fat 0.426 0.366 Oatmeal
Tryptophan 0.04 0.033 Oatmeal
Threonine 0.083 0.095 Brown rice
Isoleucine 0.105 0.109 Brown rice
Leucine 0.2 0.214 Brown rice
Lysine 0.135 0.099 Oatmeal
Methionine 0.04 0.058 Brown rice
Phenylalanine 0.13 0.133 Brown rice
Valine 0.151 0.151
Histidine 0.057 0.066 Brown rice
Fructose 0 0

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.