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Oat vs Brown rice - In-Depth Nutrition Comparison

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A recap on differences between Oat and Brown rice

  • Oat is higher than Brown rice in Manganese, Phosphorus, Copper, Iron, Vitamin B1, Fiber, Magnesium, Zinc, Vitamin B5, and Folate.
  • Oat covers your daily Manganese needs 171% more than Brown rice.
  • Oat contains 8 times more Iron than Brown rice. While Oat contains 4.72mg of Iron, Brown rice contains only 0.56mg.

Food varieties used in this article are Oats and Rice, brown, long-grain, cooked.

Infographic

Oat vs Brown 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
8
:
Contains more Calcium +1700%
Contains more Iron +742.9%
Contains more Magnesium +353.8%
Contains more Phosphorus +407.8%
Contains more Potassium +398.8%
Contains less Sodium -50%
Contains more Zinc +459.2%
Contains more Copper +490.6%
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% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +1700%
Contains more Iron +742.9%
Contains more Magnesium +353.8%
Contains more Phosphorus +407.8%
Contains more Potassium +398.8%
Contains less Sodium -50%
Contains more Zinc +459.2%
Contains more Copper +490.6%

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
4
:
Contains more Vitamin B1 +328.7%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B5 +255%
Contains more Folate +522.2%
Contains more Vitamin B3 +166.5%
Equal in Vitamin B6 - 0.123
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin B1 +328.7%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B5 +255%
Contains more Folate +522.2%
Contains more Vitamin B3 +166.5%
Equal in Vitamin B6 - 0.123

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

All nutrients comparison - raw data values

Nutrient Oat Brown rice Opinion
Net carbs 55.67g 23.98g Oat
Protein 16.89g 2.74g Oat
Fats 6.9g 0.97g Oat
Carbs 66.27g 25.58g Oat
Calories 389kcal 123kcal Oat
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Oat
Fiber 10.6g 1.6g Oat
Calcium 54mg 3mg Oat
Iron 4.72mg 0.56mg Oat
Magnesium 177mg 39mg Oat
Phosphorus 523mg 103mg Oat
Potassium 429mg 86mg Oat
Sodium 2mg 4mg Oat
Zinc 3.97mg 0.71mg Oat
Copper 0.626mg 0.106mg Oat
Vitamin A 0IU 0IU
Vitamin E mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.178mg Oat
Vitamin B2 0.139mg 0.069mg Oat
Vitamin B3 0.961mg 2.561mg Brown rice
Vitamin B5 1.349mg 0.38mg Oat
Vitamin B6 0.119mg 0.123mg Brown rice
Folate 56µg 9µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg 0.2µg Brown rice
Tryptophan 0.234mg 0.033mg Oat
Threonine 0.575mg 0.095mg Oat
Isoleucine 0.694mg 0.109mg Oat
Leucine 1.284mg 0.214mg Oat
Lysine 0.701mg 0.099mg Oat
Methionine 0.312mg 0.058mg Oat
Phenylalanine 0.895mg 0.133mg Oat
Valine 0.937mg 0.151mg Oat
Histidine 0.405mg 0.066mg Oat
Cholesterol 0mg 0mg
Trans Fat g 0g Oat
Saturated Fat 1.217g 0.26g Brown rice
Monounsaturated Fat 2.178g 0.369g Oat
Polyunsaturated fat 2.535g 0.366g Oat

Which food is preferable for your diet?

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

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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
14
Brown rice
Mineral Summary Score
112
Oat
20
Brown 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%
Brown rice
Carbohydrates
66%
Oat
26%
Brown rice
Fats
32%
Oat
4%
Brown rice

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 7)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.957g)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.