Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Oats
  5. Compare
  6. Oats vs. Rice bran oil

Oats vs. Rice bran oil — In-Depth Nutrition Comparison

Compare

A recap on the differences between oats and rice bran oil

  • Oats are higher than rice bran oil in phosphorus, vitamin B1, iron, fiber, magnesium, zinc, vitamin B5, folate, and potassium.
  • Rice bran oil covers your daily saturated fat needs 92% more than oats.
  • The amount of saturated fat in oats is lower.
  • The glycemic index of rice bran oil is lower.

Food varieties used in this article are Oats and Oil, rice bran.

Infographic

Oats vs Rice bran oil 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
8
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 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +6642.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Rice bran oil DV% diff.
Polyunsaturated fat 2.535g 35g 216%
Vitamin E 32.3mg 215%
Manganese 4.916mg 214%
Fats 6.9g 100g 143%
Monounsaturated fat 2.178g 39.3g 93%
Saturated fat 1.217g 19.7g 84%
Phosphorus 523mg 0mg 75%
Copper 0.626mg 70%
Vitamin B1 0.763mg 0mg 64%
Iron 4.72mg 0.07mg 58%
Magnesium 177mg 0mg 42%
Fiber 10.6g 0g 42%
Zinc 3.97mg 0mg 36%
Protein 16.89g 0g 34%
Vitamin B5 1.349mg 0mg 27%
Calories 389kcal 884kcal 25%
Carbs 66.27g 0g 22%
Vitamin K 24.7µg 21%
Folate 56µg 0µg 14%
Potassium 429mg 0mg 13%
Vitamin B2 0.139mg 0mg 11%
Vitamin B6 0.119mg 0mg 9%
Vitamin B3 0.961mg 0mg 6%
Calcium 54mg 0mg 5%
Net carbs 55.67g 0g N/A
Sodium 2mg 0mg 0%
Tryptophan 0.234mg 0mg 0%
Threonine 0.575mg 0mg 0%
Isoleucine 0.694mg 0mg 0%
Leucine 1.284mg 0mg 0%
Lysine 0.701mg 0mg 0%
Methionine 0.312mg 0mg 0%
Phenylalanine 0.895mg 0mg 0%
Valine 0.937mg 0mg 0%
Histidine 0.405mg 0mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1349.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +1704.4%
Contains more Poly. FatPolyunsaturated fat +1280.7%

People also compare

Oats
Oats vs Wheat
Wheat
Oats
Oats vs Arborio rice
Arborio rice
Oats
Oats vs Glutinous rice
Glutinous rice
Rice bran oil
Rice bran oil vs Coconut oil
Coconut oil
Rice bran oil
Rice bran oil vs Olive oil
Olive oil
Rice bran oil
Rice bran oil vs Palm oil
Palm oil

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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.