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Rice vs Oatmeal - In-Depth Nutrition Comparison

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How are Rice and Oatmeal different?

  • Oatmeal is higher than Rice in Iron, Vitamin B2, Vitamin B6, Vitamin A, Vitamin B3, Vitamin B1, Calcium, and Fiber.
  • Oatmeal covers your daily need of Iron 60% more than Rice.

Rice, white, long-grain, regular, enriched, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types were used in this article.

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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
Rice
2
:
Contains less Sodium -98%
Contains more Iron +396.7%
Contains more Calcium +700%
Contains more Potassium +74.3%
Contains more Magnesium +116.7%
Contains more Zinc +26.5%
Contains more Phosphorus +79.1%
Equal in Copper - 0.066
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains less Sodium -98%
Contains more Iron +396.7%
Contains more Calcium +700%
Contains more Potassium +74.3%
Contains more Magnesium +116.7%
Contains more Zinc +26.5%
Contains more Phosphorus +79.1%
Equal in Copper - 0.066

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
Rice
2
:
Contains more Vitamin B5 +23%
Contains more Folate +31.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin B1 +59.5%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B3 +104.9%
Contains more Vitamin B6 +211.8%
Contains more Vitamin K +∞%
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 B5 +23%
Contains more Folate +31.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin B1 +59.5%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B3 +104.9%
Contains more Vitamin B6 +211.8%
Contains more Vitamin K +∞%

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
13
Rice
27
Oatmeal
Mineral Summary Score
14
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%
Rice
14%
Oatmeal
Carbohydrates
28%
Rice
12%
Oatmeal
Fats
1%
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.
Rice Oatmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Oatmeal
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?
Rice
Rice is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.149g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 19)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Rice Oatmeal Opinion
Calories 130 68 Rice
Protein 2.69 2.37 Rice
Fats 0.28 1.36 Oatmeal
Vitamin C 0 0
Carbs 28.17 11.67 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 5.96 Oatmeal
Calcium 10 80 Oatmeal
Potassium 35 61 Oatmeal
Magnesium 12 26 Oatmeal
Sugar 0.05 0.46 Rice
Fiber 0.4 1.7 Oatmeal
Copper 0.069 0.066 Rice
Zinc 0.49 0.62 Oatmeal
Starch 10.37 Oatmeal
Phosphorus 43 77 Oatmeal
Sodium 1 49 Rice
Vitamin A 0 433 Oatmeal
Vitamin E 0.04 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.163 0.26 Oatmeal
Vitamin B2 0.013 0.215 Oatmeal
Vitamin B3 1.476 3.025 Oatmeal
Vitamin B5 0.39 0.317 Rice
Vitamin B6 0.093 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0 0.4 Oatmeal
Folate 58 44 Rice
Trans Fat 0.003 Rice
Saturated Fat 0.077 0.226 Rice
Monounsaturated Fat 0.088 0.391 Oatmeal
Polyunsaturated fat 0.076 0.426 Oatmeal
Tryptophan 0.031 0.04 Oatmeal
Threonine 0.096 0.083 Rice
Isoleucine 0.116 0.105 Rice
Leucine 0.222 0.2 Rice
Lysine 0.097 0.135 Oatmeal
Methionine 0.063 0.04 Rice
Phenylalanine 0.144 0.13 Rice
Valine 0.164 0.151 Rice
Histidine 0.063 0.057 Rice
Fructose 0 Oatmeal

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.