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, vitamin A, calcium, and vitamin B1; however, brown rice is richer in manganese.
- Oatmeal covers your daily iron needs 68% more than brown rice.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of brown rice is 66.
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.
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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.
| Contains more CalciumCalcium | +2566.7% |
| Contains more IronIron | +964.3% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +41% |
| Contains more CopperCopper | +60.6% |
| Contains more ZincZinc | +14.5% |
| Contains more PhosphorusPhosphorus | +33.8% |
| Contains less SodiumSodium | -91.8% |
| Contains more ManganeseManganese | +74.6% |
| Contains more SeleniumSelenium | +16% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +46.1% |
| Contains more Vitamin B2Vitamin B2 | +211.6% |
| Contains more Vitamin B3Vitamin B3 | +18.1% |
| Contains more Vitamin B6Vitamin B6 | +135.8% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +388.9% |
| Contains more Vitamin EVitamin E | +142.9% |
| Contains more Vitamin B5Vitamin B5 | +19.9% |
| Contains more CholineCholine | +95.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.56mg | 68% |
| Manganese | 0.558mg | 0.974mg | 18% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B6 | 0.29mg | 0.123mg | 13% |
| Vitamin B2 | 0.215mg | 0.069mg | 11% |
| Folate | 44µg | 9µg | 9% |
| Calcium | 80mg | 3mg | 8% |
| Vitamin B1 | 0.26mg | 0.178mg | 7% |
| Starch | 10.37g | 24.79g | 6% |
| Carbs | 11.67g | 25.58g | 5% |
| Copper | 0.066mg | 0.106mg | 4% |
| Phosphorus | 77mg | 103mg | 4% |
| Vitamin B3 | 3.025mg | 2.561mg | 3% |
| Calories | 68kcal | 123kcal | 3% |
| Magnesium | 26mg | 39mg | 3% |
| Sodium | 49mg | 4mg | 2% |
| Zinc | 0.62mg | 0.71mg | 1% |
| Protein | 2.37g | 2.74g | 1% |
| Fats | 1.36g | 0.97g | 1% |
| Vitamin B5 | 0.317mg | 0.38mg | 1% |
| Choline | 4.7mg | 9.2mg | 1% |
| Potassium | 61mg | 86mg | 1% |
| Selenium | 5µg | 5.8µg | 1% |
| Vitamin E | 0.07mg | 0.17mg | 1% |
| Net carbs | 9.97g | 23.98g | N/A |
| Sugar | 0.46g | 0.24g | N/A |
| Fiber | 1.7g | 1.6g | 0% |
| Vitamin K | 0.4µg | 0.2µg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Saturated fat | 0.226g | 0.26g | 0% |
| Monounsaturated fat | 0.391g | 0.369g | 0% |
| Polyunsaturated fat | 0.426g | 0.366g | 0% |
| Tryptophan | 0.04mg | 0.033mg | 0% |
| Threonine | 0.083mg | 0.095mg | 0% |
| Isoleucine | 0.105mg | 0.109mg | 0% |
| Leucine | 0.2mg | 0.214mg | 0% |
| Lysine | 0.135mg | 0.099mg | 0% |
| Methionine | 0.04mg | 0.058mg | 0% |
| Phenylalanine | 0.13mg | 0.133mg | 0% |
| Valine | 0.151mg | 0.151mg | 0% |
| Histidine | 0.057mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more FatsFats | +40.2% |
| Contains more WaterWater | +19.6% |
| Contains more OtherOther | +29.5% |
| Contains more ProteinProtein | +15.6% |
| Contains more CarbsCarbs | +119.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -13.1% |
| Contains more Poly. FatPolyunsaturated fat | +16.4% |
~equal in
Monounsaturated fat
~0.369g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +20.8% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +139.1% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
