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Oatmeal vs. Rice — In-Depth Nutrition Comparison

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How are oatmeal and rice different?

  • Oatmeal is higher than rice in iron, vitamin B2, vitamin B6, vitamin B3, vitamin A, vitamin B1, calcium, and fiber.
  • Oatmeal covers your daily need for iron, 60% more than rice.
  • Oatmeal has a higher glycemic index (79) than rice (60).

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

Infographic

Oatmeal vs Rice 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +74.3%
Contains more IronIron +396.7%
Contains more ZincZinc +26.5%
Contains more PhosphorusPhosphorus +79.1%
Contains more ManganeseManganese +18.2%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +50%
~equal in Copper ~0.069mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Rice
Rice
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +59.5%
Contains more Vitamin B2Vitamin B2 +1553.8%
Contains more Vitamin B3Vitamin B3 +104.9%
Contains more Vitamin B6Vitamin B6 +211.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B5Vitamin B5 +23%
Contains more FolateFolate +31.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Rice DV% diff.
Iron 5.96mg 1.2mg 60%
Vitamin B2 0.215mg 0.013mg 16%
Vitamin B6 0.29mg 0.093mg 15%
Vitamin A 130µg 0µg 14%
Vitamin B3 3.025mg 1.476mg 10%
Vitamin B1 0.26mg 0.163mg 8%
Calcium 80mg 10mg 7%
Carbs 11.67g 28.17g 6%
Fiber 1.7g 0.4g 5%
Phosphorus 77mg 43mg 5%
Selenium 5µg 7.5µg 5%
Starch 10.37g 4%
Manganese 0.558mg 0.472mg 4%
Folate 44µg 58µg 4%
Calories 68kcal 130kcal 3%
Magnesium 26mg 12mg 3%
Fats 1.36g 0.28g 2%
Sodium 49mg 1mg 2%
Polyunsaturated fat 0.426g 0.076g 2%
Protein 2.37g 2.69g 1%
Potassium 61mg 35mg 1%
Zinc 0.62mg 0.49mg 1%
Vitamin B5 0.317mg 0.39mg 1%
Saturated fat 0.226g 0.077g 1%
Monounsaturated fat 0.391g 0.088g 1%
Protein per 100 calories 3.5g 2.1g N/A
Calories per 10 g protein 287kcal 483kcal N/A
Weight per 100 calories 147g 77g N/A
Net carbs 9.97g 27.77g N/A
Sugar 0.46g 0.05g N/A
Copper 0.066mg 0.069mg 0%
Vitamin E 0.07mg 0.04mg 0%
Vitamin K 0.4µg 0µg 0%
Trans fat 0.003g N/A
Choline 4.7mg 2.1mg 0%
Tryptophan 0.04mg 0.031mg 0%
Threonine 0.083mg 0.096mg 0%
Isoleucine 0.105mg 0.116mg 0%
Leucine 0.2mg 0.222mg 0%
Lysine 0.135mg 0.097mg 0%
Methionine 0.04mg 0.063mg 0%
Phenylalanine 0.13mg 0.144mg 0%
Valine 0.151mg 0.164mg 0%
Histidine 0.057mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more FatsFats +385.7%
Contains more WaterWater +22.8%
Contains more OtherOther +35.7%
Contains more ProteinProtein +13.5%
Contains more CarbsCarbs +141.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +344.3%
Contains more Poly. FatPolyunsaturated fat +460.5%
Contains less Sat. FatSaturated fat -65.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.