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  6. Oat vs. Brown rice

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
Oat
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.
Oat
Oat
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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
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
Oat
Oat
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 389kcal 123kcal Oat
Protein 16.89g 2.74g Oat
Fats 6.9g 0.97g Oat
Net carbs 55.67g 23.98g Oat
Carbs 66.27g 25.58g Oat
Magnesium 177mg 39mg Oat
Calcium 54mg 3mg Oat
Potassium 429mg 86mg Oat
Iron 4.72mg 0.56mg Oat
Sugar 0.24g Oat
Fiber 10.6g 1.6g Oat
Copper 0.626mg 0.106mg Oat
Zinc 3.97mg 0.71mg Oat
Starch 24.79g Brown rice
Phosphorus 523mg 103mg Oat
Sodium 2mg 4mg Oat
Vitamin E 0.17mg Brown rice
Manganese 4.916mg 0.974mg Oat
Selenium 5.8µg Brown rice
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
Vitamin K 0.2µg Brown rice
Folate 56µg 9µg Oat
Choline 9.2mg Brown rice
Saturated Fat 1.217g 0.26g Brown rice
Monounsaturated Fat 2.178g 0.369g Oat
Polyunsaturated fat 2.535g 0.366g Oat
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
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Oat
13%
Brown rice
Minerals Daily Need Coverage Score
154%
Oat
32%
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

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. 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.