Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Oat vs Glutinous rice - In-Depth Nutrition Comparison

Compare

Summary of differences between Oat and Glutinous rice

  • Glutinous rice has less Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Fiber, Zinc, Vitamin B5, and Folate than Oat.
  • Oat covers your daily need of Manganese 202% more than Glutinous rice.
  • Oat has 65 times more Phosphorus than Glutinous rice. While Oat has 523mg of Phosphorus, Glutinous rice has only 8mg.

These are the specific foods used in this comparison Oats and Rice, white, glutinous, unenriched, cooked.

Infographic

Oat vs Glutinous 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
Contains more Calcium +2600%
Contains more Iron +3271.4%
Contains more Magnesium +3440%
Contains more Phosphorus +6437.5%
Contains more Potassium +4190%
Contains less Sodium -60%
Contains more Zinc +868.3%
Contains more Copper +1177.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 6% 4% 4% 1% 1% 12% 17%
Contains more Calcium +2600%
Contains more Iron +3271.4%
Contains more Magnesium +3440%
Contains more Phosphorus +6437.5%
Contains more Potassium +4190%
Contains less Sodium -60%
Contains more Zinc +868.3%
Contains more Copper +1177.6%

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
Oat
6
:
Contains more Vitamin B1 +3715%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B3 +231.4%
Contains more Vitamin B5 +527.4%
Contains more Vitamin B6 +357.7%
Contains more Folate +5500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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% 6% 13% 6% 1% 0% 0%
Contains more Vitamin B1 +3715%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B3 +231.4%
Contains more Vitamin B5 +527.4%
Contains more Vitamin B6 +357.7%
Contains more Folate +5500%

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.
Oat Glutinous rice
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Glutinous rice Opinion
Net carbs 55.67g 20.09g Oat
Protein 16.89g 2.02g Oat
Fats 6.9g 0.19g Oat
Carbs 66.27g 21.09g Oat
Calories 389kcal 97kcal Oat
Starch g g
Fructose g g
Sugar g 0.05g Oat
Fiber 10.6g 1g Oat
Calcium 54mg 2mg Oat
Iron 4.72mg 0.14mg Oat
Magnesium 177mg 5mg Oat
Phosphorus 523mg 8mg Oat
Potassium 429mg 10mg Oat
Sodium 2mg 5mg Oat
Zinc 3.97mg 0.41mg Oat
Copper 0.626mg 0.049mg Oat
Vitamin A 0IU 0IU
Vitamin E mg 0.04mg Glutinous rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.02mg Oat
Vitamin B2 0.139mg 0.013mg Oat
Vitamin B3 0.961mg 0.29mg Oat
Vitamin B5 1.349mg 0.215mg Oat
Vitamin B6 0.119mg 0.026mg Oat
Folate 56µg 1µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Glutinous rice
Tryptophan 0.234mg 0.023mg Oat
Threonine 0.575mg 0.072mg Oat
Isoleucine 0.694mg 0.087mg Oat
Leucine 1.284mg 0.167mg Oat
Lysine 0.701mg 0.073mg Oat
Methionine 0.312mg 0.047mg Oat
Phenylalanine 0.895mg 0.108mg Oat
Valine 0.937mg 0.123mg Oat
Histidine 0.405mg 0.047mg Oat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.217g 0.039g Glutinous rice
Monounsaturated Fat 2.178g 0.07g Oat
Polyunsaturated fat 2.535g 0.069g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Glutinous rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
33
Oat
3
Glutinous rice
Mineral Summary Score
112
Oat
5
Glutinous 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
101%
Oat
12%
Glutinous rice
Carbohydrates
66%
Oat
21%
Glutinous rice
Fats
32%
Oat
1%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 39)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 1.178g)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.