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Brown rice vs Oat - In-Depth Nutrition Comparison

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A recap on differences between Brown rice and Oat

  • Oat is higher than Brown rice in Manganese, Phosphorus, Copper, Iron, Vitamin B1, Fiber, Magnesium, Zinc, Vitamin B5, and Folate.
  • Oat covers your daily Manganese needs 171% more than Brown rice.

Food varieties used in this article are Rice, brown, long-grain, cooked and Oats.

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Brown rice vs Oat 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
:
8
Oat
Contains more Iron +742.9%
Contains more Calcium +1700%
Contains more Potassium +398.8%
Contains more Magnesium +353.8%
Contains more Copper +490.6%
Contains more Zinc +459.2%
Contains more Phosphorus +407.8%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Iron +742.9%
Contains more Calcium +1700%
Contains more Potassium +398.8%
Contains more Magnesium +353.8%
Contains more Copper +490.6%
Contains more Zinc +459.2%
Contains more Phosphorus +407.8%
Contains less Sodium -50%

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
:
4
Oat
Contains more Vitamin B3 +166.5%
Contains more Vitamin B1 +328.7%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B5 +255%
Contains more Folate +522.2%
Equal in Vitamin B6 - 0.119
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% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin B3 +166.5%
Contains more Vitamin B1 +328.7%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B5 +255%
Contains more Folate +522.2%
Equal in Vitamin B6 - 0.119

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
33
Oat
Mineral Summary Score
20
Brown rice
112
Oat

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
101%
Oat
Carbohydrates
26%
Brown rice
66%
Oat
Fats
4%
Brown rice
32%
Oat

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 Oat
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 7)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.957g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 Oat Opinion
Calories 123 389 Oat
Protein 2.74 16.89 Oat
Fats 0.97 6.9 Oat
Vitamin C 0 0
Carbs 25.58 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 4.72 Oat
Calcium 3 54 Oat
Potassium 86 429 Oat
Magnesium 39 177 Oat
Sugar 0.24 Oat
Fiber 1.6 10.6 Oat
Copper 0.106 0.626 Oat
Zinc 0.71 3.97 Oat
Starch 24.79 Brown rice
Phosphorus 103 523 Oat
Sodium 4 2 Oat
Vitamin A 0 0
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.763 Oat
Vitamin B2 0.069 0.139 Oat
Vitamin B3 2.561 0.961 Brown rice
Vitamin B5 0.38 1.349 Oat
Vitamin B6 0.123 0.119 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folate 9 56 Oat
Trans Fat 0 Oat
Saturated Fat 0.26 1.217 Brown rice
Monounsaturated Fat 0.369 2.178 Oat
Polyunsaturated fat 0.366 2.535 Oat
Tryptophan 0.033 0.234 Oat
Threonine 0.095 0.575 Oat
Isoleucine 0.109 0.694 Oat
Leucine 0.214 1.284 Oat
Lysine 0.099 0.701 Oat
Methionine 0.058 0.312 Oat
Phenylalanine 0.133 0.895 Oat
Valine 0.151 0.937 Oat
Histidine 0.066 0.405 Oat
Fructose 0 Brown rice

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.