Oats vs. Brown rice — In-Depth Nutrition Comparison

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A recap on the differences between oats and brown rice

Oats are higher than brown rice in manganese, phosphorus, copper, iron, vitamin B1, fiber, protein, magnesium, zinc, and vitamin B5.
Oats cover your daily manganese needs 171% more than brown rice.
Oats contain 8 times more iron than brown rice. While oats contain 4.72mg of iron, brown rice contains only 0.56mg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oats

Brown rice

Contains more MagnesiumMagnesium	+353.8%
Contains more CalciumCalcium	+1700%
Contains more PotassiumPotassium	+398.8%
Contains more IronIron	+742.9%
Contains more CopperCopper	+490.6%
Contains more ZincZinc	+459.2%
Contains more PhosphorusPhosphorus	+407.8%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+404.7%

Contains more SeleniumSelenium

+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oats

Brown rice

Contains more Vitamin B1Vitamin B1	+328.7%
Contains more Vitamin B2Vitamin B2	+101.4%
Contains more Vitamin B5Vitamin B5	+255%
Contains more FolateFolate	+522.2%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+166.5%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.123mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	0.974mg	171%
Phosphorus	523mg	103mg	60%
Copper	0.626mg	0.106mg	58%
Iron	4.72mg	0.56mg	52%
Vitamin B1	0.763mg	0.178mg	49%
Fiber	10.6g	1.6g	36%
Magnesium	177mg	39mg	33%
Zinc	3.97mg	0.71mg	30%
Protein	16.89g	2.74g	28%
Vitamin B5	1.349mg	0.38mg	19%
Carbs	66.27g	25.58g	14%
Polyunsaturated fat	2.535g	0.366g	14%
Calories	389kcal	123kcal	13%
Folate	56µg	9µg	12%
Selenium		5.8µg	11%
Potassium	429mg	86mg	10%
Starch		24.79g	10%
Vitamin B3	0.961mg	2.561mg	10%
Fats	6.9g	0.97g	9%
Calcium	54mg	3mg	5%
Vitamin B2	0.139mg	0.069mg	5%
Monounsaturated fat	2.178g	0.369g	5%
Saturated fat	1.217g	0.26g	4%
Choline		9.2mg	2%
Omega-6 (Linoleic acid)		0.355g	2%
Vitamin E		0.17mg	1%
Omega-3 (ALA)		0.011g	1%
Protein per 100 calories	4.3g	2.2g	N/A
Calories per 10 g protein	230kcal	449kcal	N/A
Weight per 100 calories	26g	81g	N/A
Unsaturated / Saturated Fat ratio	3.9	2.8	N/A
Net carbs	55.67g	23.98g	N/A
Sugar		0.24g	N/A
Sodium	2mg	4mg	0%
Vitamin B6	0.119mg	0.123mg	0%
Vitamin K		0.2µg	0%
Tryptophan	0.234mg	0.033mg	0%
Threonine	0.575mg	0.095mg	0%
Isoleucine	0.694mg	0.109mg	0%
Leucine	1.284mg	0.214mg	0%
Lysine	0.701mg	0.099mg	0%
Methionine	0.312mg	0.058mg	0%
Phenylalanine	0.895mg	0.133mg	0%
Valine	0.937mg	0.151mg	0%
Histidine	0.405mg	0.066mg	0%