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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.

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Oat vs Brown rice infographic
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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 Iron +742.9%
Contains more Calcium +1700%
Contains more Potassium +398.8%
Contains more Magnesium +353.8%
Contains more Copper +490.6%
Contains more Zinc +459.2%
Contains more Phosphorus +407.8%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +742.9%
Contains more Calcium +1700%
Contains more Potassium +398.8%
Contains more Magnesium +353.8%
Contains more Copper +490.6%
Contains more Zinc +459.2%
Contains more Phosphorus +407.8%
Contains less Sodium -50%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
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 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 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

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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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.

All nutrients comparison - raw data values

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

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.