Brown rice vs. Oatmeal — In-Depth Nutrition Comparison
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Significant differences between brown rice and oatmeal
- Brown rice has more manganese; however, oatmeal is richer in iron, vitamin A, vitamin B6, vitamin B2, folate, calcium, and vitamin B1.
- Oatmeal covers your daily iron needs 68% more than brown rice.
- Oatmeal has 2 times less manganese than brown rice. Brown rice has 0.974mg of manganese, while oatmeal has 0.558mg.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of brown rice is 66.
Specific food types used in this comparison are Rice, brown, long-grain, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 | +50% |
| Contains more PotassiumPotassium | +41% |
| Contains more CopperCopper | +60.6% |
| Contains more ZincZinc | +14.5% |
| Contains more PhosphorusPhosphorus | +33.8% |
| Contains less SodiumSodium | -91.8% |
| Contains more ManganeseManganese | +74.6% |
| Contains more SeleniumSelenium | +16% |
| Contains more CalciumCalcium | +2566.7% |
| Contains more IronIron | +964.3% |
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 EVitamin E | +142.9% |
| Contains more Vitamin B5Vitamin B5 | +19.9% |
| Contains more CholineCholine | +95.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +46.1% |
| Contains more Vitamin B2Vitamin B2 | +211.6% |
| Contains more Vitamin B3Vitamin B3 | +18.1% |
| Contains more Vitamin B6Vitamin B6 | +135.8% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +388.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more ProteinProtein | +15.6% |
| Contains more CarbsCarbs | +119.2% |
| Contains more FatsFats | +40.2% |
| Contains more WaterWater | +19.6% |
| Contains more OtherOther | +29.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains less Sat. FatSaturated fat | -13.1% |
| Contains more Poly. FatPolyunsaturated fat | +16.4% |
~equal in
Monounsaturated fat
~0.391g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
| Contains more StarchStarch | +139.1% |
| Contains more SucroseSucrose | +20.8% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
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 Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.56mg | 5.96mg | 68% |
| Manganese | 0.974mg | 0.558mg | 18% |
| Vitamin A | 0µg | 130µg | 14% |
| Vitamin B6 | 0.123mg | 0.29mg | 13% |
| Vitamin B2 | 0.069mg | 0.215mg | 11% |
| Folate | 9µg | 44µg | 9% |
| Calcium | 3mg | 80mg | 8% |
| Vitamin B1 | 0.178mg | 0.26mg | 7% |
| Starch | 24.79g | 10.37g | 6% |
| Carbs | 25.58g | 11.67g | 5% |
| Copper | 0.106mg | 0.066mg | 4% |
| Phosphorus | 103mg | 77mg | 4% |
| Vitamin B3 | 2.561mg | 3.025mg | 3% |
| Calories | 123kcal | 68kcal | 3% |
| Magnesium | 39mg | 26mg | 3% |
| Sodium | 4mg | 49mg | 2% |
| Zinc | 0.71mg | 0.62mg | 1% |
| Protein | 2.74g | 2.37g | 1% |
| Fats | 0.97g | 1.36g | 1% |
| Vitamin B5 | 0.38mg | 0.317mg | 1% |
| Choline | 9.2mg | 4.7mg | 1% |
| Potassium | 86mg | 61mg | 1% |
| Selenium | 5.8µg | 5µg | 1% |
| Vitamin E | 0.17mg | 0.07mg | 1% |
| Net carbs | 23.98g | 9.97g | N/A |
| Sugar | 0.24g | 0.46g | N/A |
| Fiber | 1.6g | 1.7g | 0% |
| Vitamin K | 0.2µg | 0.4µg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Saturated fat | 0.26g | 0.226g | 0% |
| Monounsaturated fat | 0.369g | 0.391g | 0% |
| Polyunsaturated fat | 0.366g | 0.426g | 0% |
| Tryptophan | 0.033mg | 0.04mg | 0% |
| Threonine | 0.095mg | 0.083mg | 0% |
| Isoleucine | 0.109mg | 0.105mg | 0% |
| Leucine | 0.214mg | 0.2mg | 0% |
| Lysine | 0.099mg | 0.135mg | 0% |
| Methionine | 0.058mg | 0.04mg | 0% |
| Phenylalanine | 0.133mg | 0.13mg | 0% |
| Valine | 0.151mg | 0.151mg | 0% |
| Histidine | 0.066mg | 0.057mg | 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
13%
26%
Minerals Daily Need Coverage Score
32%
45%
Comparison summary
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 0.034g)
Which food is cheaper?
Oatmeal is cheaper (difference - $2)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Brown rice is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)