Oats vs. Brown rice — In-Depth Nutrition Comparison
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A recap on 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
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
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
154%
32%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Oats is lower in glycemic index (difference - 7)
Which food is cheaper?
Oats is cheaper (difference - $1.4)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 0.957g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.