Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Brown rice vs Oatmeal - In-Depth Nutrition Comparison

Compare

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.

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +41%
Contains more Magnesium +50%
Contains more Copper +60.6%
Contains more Zinc +14.5%
Contains more Phosphorus +33.8%
Contains less Sodium -91.8%
Contains more Iron +964.3%
Contains more Calcium +2566.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +41%
Contains more Magnesium +50%
Contains more Copper +60.6%
Contains more Zinc +14.5%
Contains more Phosphorus +33.8%
Contains less Sodium -91.8%
Contains more Iron +964.3%
Contains more Calcium +2566.7%

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 Vitamin K +100%
Contains more Folate +388.9%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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 Vitamin K +100%
Contains more Folate +388.9%

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 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

Which food is preferable for your diet?

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

People also compare

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.

All nutrients comparison - raw data values

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

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.