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  6. Oats vs. Glutinous rice

Oats vs. Glutinous rice — In-Depth Nutrition Comparison

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Summary of differences between oats and glutinous rice

  • Glutinous rice has less manganese, phosphorus, copper, vitamin B1, iron, magnesium, fiber, zinc, vitamin B5, and folate than oats.
  • Oats cover your daily need for manganese, 202% more than glutinous rice.
  • Oats have 65 times more phosphorus than glutinous rice. While oats have 523mg of phosphorus, glutinous rice has only 8mg.
  • The glycemic index of glutinous rice is higher.

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

Infographic

Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +3440%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +4190%
Contains more IronIron +3271.4%
Contains more CopperCopper +1177.6%
Contains more ZincZinc +868.3%
Contains more PhosphorusPhosphorus +6437.5%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +1776.3%

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.
Oats
Oats
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin B1Vitamin B1 +3715%
Contains more Vitamin B2Vitamin B2 +969.2%
Contains more Vitamin B3Vitamin B3 +231.4%
Contains more Vitamin B5Vitamin B5 +527.4%
Contains more Vitamin B6Vitamin B6 +357.7%
Contains more FolateFolate +5500%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Oats Glutinous rice DV% diff.
Manganese 4.916mg 0.262mg 202%
Phosphorus 523mg 8mg 74%
Copper 0.626mg 0.049mg 64%
Vitamin B1 0.763mg 0.02mg 62%
Iron 4.72mg 0.14mg 57%
Magnesium 177mg 5mg 41%
Fiber 10.6g 1g 38%
Zinc 3.97mg 0.41mg 32%
Protein 16.89g 2.02g 30%
Vitamin B5 1.349mg 0.215mg 23%
Polyunsaturated fat 2.535g 0.069g 16%
Calories 389kcal 97kcal 15%
Carbs 66.27g 21.09g 15%
Folate 56µg 1µg 14%
Potassium 429mg 10mg 12%
Fats 6.9g 0.19g 10%
Selenium 5.6µg 10%
Vitamin B2 0.139mg 0.013mg 10%
Vitamin B6 0.119mg 0.026mg 7%
Calcium 54mg 2mg 5%
Saturated fat 1.217g 0.039g 5%
Monounsaturated fat 2.178g 0.07g 5%
Vitamin B3 0.961mg 0.29mg 4%
Net carbs 55.67g 20.09g N/A
Sugar 0.05g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.234mg 0.023mg 0%
Threonine 0.575mg 0.072mg 0%
Isoleucine 0.694mg 0.087mg 0%
Leucine 1.284mg 0.167mg 0%
Lysine 0.701mg 0.073mg 0%
Methionine 0.312mg 0.047mg 0%
Phenylalanine 0.895mg 0.108mg 0%
Valine 0.937mg 0.123mg 0%
Histidine 0.405mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +736.1%
Contains more FatsFats +3531.6%
Contains more CarbsCarbs +214.2%
Contains more OtherOther +2357.1%
Contains more WaterWater +832.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +3011.4%
Contains more Poly. FatPolyunsaturated fat +3573.9%
Contains less Sat. FatSaturated fat -96.8%

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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. Oats - 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.