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  6. Oatmeal vs. Brown rice

Oatmeal vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between Oatmeal and Brown rice

  • Oatmeal has more Iron, Vitamin A, Vitamin B6, Vitamin B2, Folate, Calcium, and Vitamin B1, however, Brown rice is richer in Manganese.
  • Oatmeal covers your daily Iron needs 68% more than Brown rice.

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
Infographic link

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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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%
~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
3% 26% 70%
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
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
26% 37% 37%
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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
99%
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Brown rice Opinion
Calories 68kcal 123kcal Brown rice
Protein 2.37g 2.74g Brown rice
Fats 1.36g 0.97g Oatmeal
Net carbs 9.97g 23.98g Brown rice
Carbs 11.67g 25.58g Brown rice
Magnesium 26mg 39mg Brown rice
Calcium 80mg 3mg Oatmeal
Potassium 61mg 86mg Brown rice
Iron 5.96mg 0.56mg Oatmeal
Sugar 0.46g 0.24g Brown rice
Fiber 1.7g 1.6g Oatmeal
Copper 0.066mg 0.106mg Brown rice
Zinc 0.62mg 0.71mg Brown rice
Starch 10.37g 24.79g Brown rice
Phosphorus 77mg 103mg Brown rice
Sodium 49mg 4mg Brown rice
Vitamin A 433IU 0IU Oatmeal
Vitamin A 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.17mg Brown rice
Manganese 0.558mg 0.974mg Brown rice
Selenium 5µg 5.8µg Brown rice
Vitamin B1 0.26mg 0.178mg Oatmeal
Vitamin B2 0.215mg 0.069mg Oatmeal
Vitamin B3 3.025mg 2.561mg Oatmeal
Vitamin B5 0.317mg 0.38mg Brown rice
Vitamin B6 0.29mg 0.123mg Oatmeal
Vitamin K 0.4µg 0.2µg Oatmeal
Folate 44µg 9µg Oatmeal
Trans Fat 0.003g 0g Brown rice
Choline 4.7mg 9.2mg Brown rice
Saturated Fat 0.226g 0.26g Oatmeal
Monounsaturated Fat 0.391g 0.369g Oatmeal
Polyunsaturated fat 0.426g 0.366g Oatmeal
Tryptophan 0.04mg 0.033mg Oatmeal
Threonine 0.083mg 0.095mg Brown rice
Isoleucine 0.105mg 0.109mg Brown rice
Leucine 0.2mg 0.214mg Brown rice
Lysine 0.135mg 0.099mg Oatmeal
Methionine 0.04mg 0.058mg Brown rice
Phenylalanine 0.13mg 0.133mg Brown rice
Valine 0.151mg 0.151mg
Histidine 0.057mg 0.066mg Brown rice
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

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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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
13%
Brown rice
Minerals Daily Need Coverage Score
45%
Oatmeal
32%
Brown rice

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 is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
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. 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.