Oats vs. Rice — In-Depth Nutrition Comparison
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Summary of differences between oats and rice
- Rice has less manganese, phosphorus, copper, vitamin B1, iron, fiber, magnesium, zinc, vitamin B5, and potassium than oats.
- Oats cover your daily need for manganese, 193% more than rice.
- Oats have 27 times more fiber than rice. While oats have 10.6g of fiber, rice has only 0.4g.
These are the specific foods used in this comparison Oats and Rice, white, long-grain, regular, enriched, cooked.
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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 | +1375% |
| Contains more CalciumCalcium | +440% |
| Contains more PotassiumPotassium | +1125.7% |
| Contains more IronIron | +293.3% |
| Contains more CopperCopper | +807.2% |
| Contains more ZincZinc | +710.2% |
| Contains more PhosphorusPhosphorus | +1116.3% |
| Contains more ManganeseManganese | +941.5% |
| Contains less SodiumSodium | -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 B1Vitamin B1 | +368.1% |
| Contains more Vitamin B2Vitamin B2 | +969.2% |
| Contains more Vitamin B5Vitamin B5 | +245.9% |
| Contains more Vitamin B6Vitamin B6 | +28% |
| Contains more Vitamin B3Vitamin B3 | +53.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.472mg | 193% |
| Phosphorus | 523mg | 43mg | 69% |
| Copper | 0.626mg | 0.069mg | 62% |
| Vitamin B1 | 0.763mg | 0.163mg | 50% |
| Iron | 4.72mg | 1.2mg | 44% |
| Fiber | 10.6g | 0.4g | 41% |
| Magnesium | 177mg | 12mg | 39% |
| Zinc | 3.97mg | 0.49mg | 32% |
| Protein | 16.89g | 2.69g | 28% |
| Vitamin B5 | 1.349mg | 0.39mg | 19% |
| Polyunsaturated fat | 2.535g | 0.076g | 16% |
| Selenium | 7.5µg | 14% | |
| Calories | 389kcal | 130kcal | 13% |
| Carbs | 66.27g | 28.17g | 13% |
| Potassium | 429mg | 35mg | 12% |
| Fats | 6.9g | 0.28g | 10% |
| Vitamin B2 | 0.139mg | 0.013mg | 10% |
| Saturated fat | 1.217g | 0.077g | 5% |
| Monounsaturated fat | 2.178g | 0.088g | 5% |
| Calcium | 54mg | 10mg | 4% |
| Vitamin B3 | 0.961mg | 1.476mg | 3% |
| Vitamin B6 | 0.119mg | 0.093mg | 2% |
| Folate | 56µg | 58µg | 1% |
| Net carbs | 55.67g | 27.77g | N/A |
| Sugar | 0.05g | N/A | |
| Sodium | 2mg | 1mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Choline | 2.1mg | 0% | |
| Tryptophan | 0.234mg | 0.031mg | 0% |
| Threonine | 0.575mg | 0.096mg | 0% |
| Isoleucine | 0.694mg | 0.116mg | 0% |
| Leucine | 1.284mg | 0.222mg | 0% |
| Lysine | 0.701mg | 0.097mg | 0% |
| Methionine | 0.312mg | 0.063mg | 0% |
| Phenylalanine | 0.895mg | 0.144mg | 0% |
| Valine | 0.937mg | 0.164mg | 0% |
| Histidine | 0.405mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +527.9% |
| Contains more FatsFats | +2364.3% |
| Contains more CarbsCarbs | +135.3% |
| Contains more OtherOther | +309.5% |
| Contains more WaterWater | +732.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2375% |
| Contains more Poly. FatPolyunsaturated fat | +3235.5% |
| Contains less Sat. FatSaturated fat | -93.7% |
