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Rice vs Oat - In-Depth Nutrition Comparison

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Summary of differences between Rice and Oat

  • Rice has less Manganese, Phosphorus, Copper, Vitamin B1, Iron, Fiber, Magnesium, Zinc, Vitamin B5, and Potassium than Oat.
  • Oat covers your daily need of Manganese 193% more than Rice.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Oats.

Infographic

Rice vs Oat infographic
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
Rice
1
:
7
Oat
Contains less Sodium -50%
Contains more Calcium +440%
Contains more Iron +293.3%
Contains more Magnesium +1375%
Contains more Phosphorus +1116.3%
Contains more Potassium +1125.7%
Contains more Zinc +710.2%
Contains more Copper +807.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains less Sodium -50%
Contains more Calcium +440%
Contains more Iron +293.3%
Contains more Magnesium +1375%
Contains more Phosphorus +1116.3%
Contains more Potassium +1125.7%
Contains more Zinc +710.2%
Contains more Copper +807.2%

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
4
:
4
Oat
Contains more Vitamin B3 +53.6%
Contains more Vitamin B1 +368.1%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +245.9%
Contains more Vitamin B6 +28%
Equal in Folate - 56
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin B3 +53.6%
Contains more Vitamin B1 +368.1%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +245.9%
Contains more Vitamin B6 +28%
Equal in Folate - 56

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

All nutrients comparison - raw data values

Nutrient Rice Oat Opinion
Net carbs 27.77g 55.67g Oat
Protein 2.69g 16.89g Oat
Fats 0.28g 6.9g Oat
Carbs 28.17g 66.27g Oat
Calories 130kcal 389kcal Oat
Starch g g
Fructose g g
Sugar 0.05g g Oat
Fiber 0.4g 10.6g Oat
Calcium 10mg 54mg Oat
Iron 1.2mg 4.72mg Oat
Magnesium 12mg 177mg Oat
Phosphorus 43mg 523mg Oat
Potassium 35mg 429mg Oat
Sodium 1mg 2mg Rice
Zinc 0.49mg 3.97mg Oat
Copper 0.069mg 0.626mg Oat
Vitamin A 0IU 0IU
Vitamin E 0.04mg mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.163mg 0.763mg Oat
Vitamin B2 0.013mg 0.139mg Oat
Vitamin B3 1.476mg 0.961mg Rice
Vitamin B5 0.39mg 1.349mg Oat
Vitamin B6 0.093mg 0.119mg Oat
Folate 58µg 56µg Rice
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Rice
Tryptophan 0.031mg 0.234mg Oat
Threonine 0.096mg 0.575mg Oat
Isoleucine 0.116mg 0.694mg Oat
Leucine 0.222mg 1.284mg Oat
Lysine 0.097mg 0.701mg Oat
Methionine 0.063mg 0.312mg Oat
Phenylalanine 0.144mg 0.895mg Oat
Valine 0.164mg 0.937mg Oat
Histidine 0.063mg 0.405mg Oat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.077g 1.217g Rice
Monounsaturated Fat 0.088g 2.178g Oat
Polyunsaturated fat 0.076g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Oat
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
13
Rice
33
Oat
Mineral Summary Score
14
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%
Rice
101%
Oat
Carbohydrates
28%
Rice
66%
Oat
Fats
1%
Rice
32%
Oat

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.14g)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 1)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
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.

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. 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.