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Oat vs Rice - In-Depth Nutrition Comparison

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Summary of differences between Oat and Rice

  • Rice has less Manganese, Phosphorus, Copper, Vitamin B1, Iron, Fiber, Magnesium, Zinc, Vitamin B5, and Potassium than Oat.
  • Oat covers your daily need of Manganese 193% more than Rice.
  • Oat has 27 times more Fiber than Rice. While Oat has 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.

Infographic

Oat 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
Oat
7
:
1
Rice
Contains more Calcium +440%
Contains more Iron +293.3%
Contains more Magnesium +1375%
Contains more Phosphorus +1116.3%
Contains more Potassium +1125.7%
Contains more Zinc +710.2%
Contains more Copper +807.2%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +440%
Contains more Iron +293.3%
Contains more Magnesium +1375%
Contains more Phosphorus +1116.3%
Contains more Potassium +1125.7%
Contains more Zinc +710.2%
Contains more Copper +807.2%
Contains less Sodium -50%

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
4
:
4
Rice
Contains more Vitamin B1 +368.1%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +245.9%
Contains more Vitamin B6 +28%
Contains more Vitamin B3 +53.6%
Equal in Folate - 58
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% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin B1 +368.1%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +245.9%
Contains more Vitamin B6 +28%
Contains more Vitamin B3 +53.6%
Equal in Folate - 58

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 Rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Rice Opinion
Net carbs 55.67g 27.77g Oat
Protein 16.89g 2.69g Oat
Fats 6.9g 0.28g Oat
Carbs 66.27g 28.17g Oat
Calories 389kcal 130kcal Oat
Starch g g
Fructose g g
Sugar g 0.05g Oat
Fiber 10.6g 0.4g Oat
Calcium 54mg 10mg Oat
Iron 4.72mg 1.2mg Oat
Magnesium 177mg 12mg Oat
Phosphorus 523mg 43mg Oat
Potassium 429mg 35mg Oat
Sodium 2mg 1mg Rice
Zinc 3.97mg 0.49mg Oat
Copper 0.626mg 0.069mg Oat
Vitamin A 0IU 0IU
Vitamin E mg 0.04mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.163mg Oat
Vitamin B2 0.139mg 0.013mg Oat
Vitamin B3 0.961mg 1.476mg Rice
Vitamin B5 1.349mg 0.39mg Oat
Vitamin B6 0.119mg 0.093mg Oat
Folate 56µg 58µg Rice
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Rice
Tryptophan 0.234mg 0.031mg Oat
Threonine 0.575mg 0.096mg Oat
Isoleucine 0.694mg 0.116mg Oat
Leucine 1.284mg 0.222mg Oat
Lysine 0.701mg 0.097mg Oat
Methionine 0.312mg 0.063mg Oat
Phenylalanine 0.895mg 0.144mg Oat
Valine 0.937mg 0.164mg Oat
Histidine 0.405mg 0.063mg Oat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.217g 0.077g Rice
Monounsaturated Fat 2.178g 0.088g Oat
Polyunsaturated fat 2.535g 0.076g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
13
Rice
Mineral Summary Score
112
Oat
14
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
16%
Rice
Carbohydrates
66%
Oat
28%
Rice
Fats
32%
Oat
1%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.14g)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 1)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.