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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 RAE, 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.

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).

Infographic

Brown rice vs Oatmeal 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
Contains more Magnesium +50%
Contains more Phosphorus +33.8%
Contains more Potassium +41%
Contains less Sodium -91.8%
Contains more Zinc +14.5%
Contains more Copper +60.6%
Contains more Calcium +2566.7%
Contains more Iron +964.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +50%
Contains more Phosphorus +33.8%
Contains more Potassium +41%
Contains less Sodium -91.8%
Contains more Zinc +14.5%
Contains more Copper +60.6%
Contains more Calcium +2566.7%
Contains more Iron +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +142.9%
Contains more Vitamin B5 +19.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +46.1%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B6 +135.8%
Contains more Folate +388.9%
Contains more Vitamin K +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +142.9%
Contains more Vitamin B5 +19.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +46.1%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B6 +135.8%
Contains more Folate +388.9%
Contains more Vitamin K +100%

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.
Brown rice Oatmeal
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brown rice Oatmeal Opinion
Net carbs 23.98g 9.97g Brown rice
Protein 2.74g 2.37g Brown rice
Fats 0.97g 1.36g Oatmeal
Carbs 25.58g 11.67g Brown rice
Calories 123kcal 68kcal Brown rice
Starch 24.79g 10.37g Brown rice
Fructose 0g 0g
Sugar 0.24g 0.46g Brown rice
Fiber 1.6g 1.7g Oatmeal
Calcium 3mg 80mg Oatmeal
Iron 0.56mg 5.96mg Oatmeal
Magnesium 39mg 26mg Brown rice
Phosphorus 103mg 77mg Brown rice
Potassium 86mg 61mg Brown rice
Sodium 4mg 49mg Brown rice
Zinc 0.71mg 0.62mg Brown rice
Copper 0.106mg 0.066mg Brown rice
Vitamin A 0IU 433IU Oatmeal
Vitamin E 0.17mg 0.07mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 0.26mg Oatmeal
Vitamin B2 0.069mg 0.215mg Oatmeal
Vitamin B3 2.561mg 3.025mg Oatmeal
Vitamin B5 0.38mg 0.317mg Brown rice
Vitamin B6 0.123mg 0.29mg Oatmeal
Folate 9µg 44µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 0.4µg Oatmeal
Tryptophan 0.033mg 0.04mg Oatmeal
Threonine 0.095mg 0.083mg Brown rice
Isoleucine 0.109mg 0.105mg Brown rice
Leucine 0.214mg 0.2mg Brown rice
Lysine 0.099mg 0.135mg Oatmeal
Methionine 0.058mg 0.04mg Brown rice
Phenylalanine 0.133mg 0.13mg Brown rice
Valine 0.151mg 0.151mg
Histidine 0.066mg 0.057mg Brown rice
Cholesterol 0mg 0mg
Trans Fat 0g 0.003g Brown rice
Saturated Fat 0.26g 0.226g Oatmeal
Monounsaturated Fat 0.369g 0.391g Oatmeal
Polyunsaturated fat 0.366g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
14
Brown rice
27
Oatmeal
Mineral Summary Score
20
Brown rice
44
Oatmeal

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
16%
Brown rice
14%
Oatmeal
Carbohydrates
26%
Brown rice
12%
Oatmeal
Fats
4%
Brown rice
6%
Oatmeal

Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.