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, folate, vitamin A, calcium, and fiber.
- Oatmeal covers your daily need for iron, 72% more than rice.
- Oatmeal has a higher glycemic index (79) than rice (60).
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
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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 MagnesiumMagnesium | +116.7% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +74.3% |
| Contains more IronIron | +2880% |
| Contains more ZincZinc | +26.5% |
| Contains more PhosphorusPhosphorus | +79.1% |
| Contains more ManganeseManganese | +18.2% |
| Contains less SodiumSodium | -98% |
| Contains more SeleniumSelenium | +50% |
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 EVitamin E | +75% |
| Contains more Vitamin B1Vitamin B1 | +1200% |
| Contains more Vitamin B2Vitamin B2 | +1553.8% |
| Contains more Vitamin B3Vitamin B3 | +656.3% |
| Contains more Vitamin B6Vitamin B6 | +211.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1366.7% |
| Contains more CholineCholine | +123.8% |
| Contains more Vitamin B5Vitamin B5 | +23% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.2mg | 72% |
| Vitamin B1 | 0.26mg | 0.02mg | 20% |
| Vitamin B3 | 3.025mg | 0.4mg | 16% |
| Vitamin B2 | 0.215mg | 0.013mg | 16% |
| Vitamin B6 | 0.29mg | 0.093mg | 15% |
| Vitamin A | 130µg | 0µg | 14% |
| Folate | 44µg | 3µg | 10% |
| Calcium | 80mg | 10mg | 7% |
| Carbs | 11.67g | 28.17g | 6% |
| Phosphorus | 77mg | 43mg | 5% |
| Selenium | 5µg | 7.5µg | 5% |
| Fiber | 1.7g | 0.4g | 5% |
| Manganese | 0.558mg | 0.472mg | 4% |
| Starch | 10.37g | 4% | |
| Calories | 68kcal | 130kcal | 3% |
| Magnesium | 26mg | 12mg | 3% |
| Sodium | 49mg | 1mg | 2% |
| Polyunsaturated fat | 0.426g | 0.076g | 2% |
| Fats | 1.36g | 0.28g | 2% |
| Protein | 2.37g | 2.69g | 1% |
| Potassium | 61mg | 35mg | 1% |
| Vitamin B5 | 0.317mg | 0.39mg | 1% |
| Zinc | 0.62mg | 0.49mg | 1% |
| Saturated fat | 0.226g | 0.077g | 1% |
| Monounsaturated fat | 0.391g | 0.088g | 1% |
| Net carbs | 9.97g | 27.77g | N/A |
| Sugar | 0.46g | 0.05g | N/A |
| Copper | 0.066mg | 0.069mg | 0% |
| Vitamin E | 0.07mg | 0.04mg | 0% |
| Vitamin K | 0.4µg | 0µg | 0% |
| Trans fat | 0.003g | N/A | |
| Choline | 4.7mg | 2.1mg | 0% |
| Tryptophan | 0.04mg | 0.031mg | 0% |
| Threonine | 0.083mg | 0.096mg | 0% |
| Isoleucine | 0.105mg | 0.116mg | 0% |
| Leucine | 0.2mg | 0.222mg | 0% |
| Lysine | 0.135mg | 0.097mg | 0% |
| Methionine | 0.04mg | 0.063mg | 0% |
| Phenylalanine | 0.13mg | 0.144mg | 0% |
| Valine | 0.151mg | 0.164mg | 0% |
| Histidine | 0.057mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +385.7% |
| Contains more WaterWater | +22.8% |
| Contains more OtherOther | +35.7% |
| Contains more ProteinProtein | +13.5% |
| Contains more CarbsCarbs | +141.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +344.3% |
| Contains more Poly. FatPolyunsaturated fat | +460.5% |
| Contains less Sat. FatSaturated fat | -65.9% |