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Oatmeal vs Rice - In-Depth Nutrition Comparison

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How are Oatmeal and Rice different?

  • Oatmeal is higher than Rice in Iron, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin B6, Vitamin A RAE, Folate, Calcium, and Fiber.
  • Oatmeal covers your daily need of Iron 72% more than Rice.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Rice, white, long-grain, regular, unenriched, cooked without salt types were used in this article.

Infographic

Oatmeal vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oatmeal
Oatmeal
6
:
2
Rice
Rice
Contains more Calcium +700%
Contains more Iron +2880%
Contains more Magnesium +116.7%
Contains more Phosphorus +79.1%
Contains more Potassium +74.3%
Contains more Zinc +26.5%
Contains less Sodium -98%
Equal in Copper - 0.069
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +700%
Contains more Iron +2880%
Contains more Magnesium +116.7%
Contains more Phosphorus +79.1%
Contains more Potassium +74.3%
Contains more Zinc +26.5%
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
Oatmeal
Oatmeal
8
:
1
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B3 +656.3%
Contains more Vitamin B6 +211.8%
Contains more Folate +1366.7%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +23%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B3 +656.3%
Contains more Vitamin B6 +211.8%
Contains more Folate +1366.7%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +23%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Rice
Rice
Contains more Fats +385.7%
Contains more Water +22.8%
Contains more Other +35.7%
Contains more Protein +13.5%
Contains more Carbs +141.4%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Fats +385.7%
Contains more Water +22.8%
Contains more Other +35.7%
Contains more Protein +13.5%
Contains more Carbs +141.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +344.3%
Contains more Polyunsaturated fat +460.5%
Contains less Saturated Fat -65.9%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +344.3%
Contains more Polyunsaturated fat +460.5%
Contains less Saturated Fat -65.9%

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 Rice
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Oatmeal Rice Opinion
Net carbs 9.97g 27.77g Rice
Protein 2.37g 2.69g Rice
Fats 1.36g 0.28g Oatmeal
Carbs 11.67g 28.17g Rice
Calories 68kcal 130kcal Rice
Starch 10.37g Oatmeal
Sugar 0.46g 0.05g Rice
Fiber 1.7g 0.4g Oatmeal
Calcium 80mg 10mg Oatmeal
Iron 5.96mg 0.2mg Oatmeal
Magnesium 26mg 12mg Oatmeal
Phosphorus 77mg 43mg Oatmeal
Potassium 61mg 35mg Oatmeal
Sodium 49mg 1mg Rice
Zinc 0.62mg 0.49mg Oatmeal
Copper 0.066mg 0.069mg Rice
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.04mg Oatmeal
Vitamin B1 0.26mg 0.02mg Oatmeal
Vitamin B2 0.215mg 0.013mg Oatmeal
Vitamin B3 3.025mg 0.4mg Oatmeal
Vitamin B5 0.317mg 0.39mg Rice
Vitamin B6 0.29mg 0.093mg Oatmeal
Folate 44µg 3µg Oatmeal
Vitamin K 0.4µg 0µg Oatmeal
Tryptophan 0.04mg 0.031mg Oatmeal
Threonine 0.083mg 0.096mg Rice
Isoleucine 0.105mg 0.116mg Rice
Leucine 0.2mg 0.222mg Rice
Lysine 0.135mg 0.097mg Oatmeal
Methionine 0.04mg 0.063mg Rice
Phenylalanine 0.13mg 0.144mg Rice
Valine 0.151mg 0.164mg Rice
Histidine 0.057mg 0.063mg Rice
Trans Fat 0.003g Rice
Saturated Fat 0.226g 0.077g Rice
Monounsaturated Fat 0.391g 0.088g Oatmeal
Polyunsaturated fat 0.426g 0.076g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
27%
Oatmeal
5%
Rice
Minerals Daily Need Coverage Score
44%
Oatmeal
10%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (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 - 19)
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)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.