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 carbs than brown rice. Brown rice has 25.58g of carbs, while oatmeal has 11.67g.
- 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +142.9% |
| Contains more Vitamin B5Vitamin B5 | +19.9% |
| 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% |
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% |
| Calories | 123kcal | 68kcal | 3% |
| Magnesium | 39mg | 26mg | 3% |
| Vitamin B3 | 2.561mg | 3.025mg | 3% |
| Sodium | 4mg | 49mg | 2% |
| Omega-6 (Linoleic acid) | 0.355g | 2% | |
| Protein | 2.74g | 2.37g | 1% |
| Fats | 0.97g | 1.36g | 1% |
| Potassium | 86mg | 61mg | 1% |
| Zinc | 0.71mg | 0.62mg | 1% |
| Vitamin E | 0.17mg | 0.07mg | 1% |
| Selenium | 5.8µg | 5µg | 1% |
| Vitamin B5 | 0.38mg | 0.317mg | 1% |
| Choline | 9.2mg | 4.7mg | 1% |
| Omega-3 (ALA) | 0.011g | 1% | |
| Protein per 100 calories | 2.2g | 3.5g | N/A |
| Calories per 10 g protein | 449kcal | 287kcal | N/A |
| Weight per 100 calories | 81g | 147g | N/A |
| 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% |
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% |
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
