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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, magnesium, zinc, vitamin B5, and folate.
  • 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.

Infographic

Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oats
Oats
9
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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%

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
4
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 B3Vitamin B3 +166.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Brown rice 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%
Monounsaturated fat 2.178g 0.369g 5%
Vitamin B2 0.139mg 0.069mg 5%
Calcium 54mg 3mg 5%
Saturated fat 1.217g 0.26g 4%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
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%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +516.4%
Contains more FatsFats +611.3%
Contains more CarbsCarbs +159.1%
Contains more OtherOther +290.9%
Contains more WaterWater +754.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +490.2%
Contains more Poly. FatPolyunsaturated fat +592.6%
Contains less Sat. FatSaturated fat -78.6%

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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. 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.