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Oats vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between oats and rice

  • Rice has less manganese, phosphorus, copper, vitamin B1, iron, fiber, magnesium, zinc, vitamin B5, and potassium than oats.
  • Oats cover your daily need for manganese, 193% more than rice.
  • Oats have 27 times more fiber than rice. While oats have 10.6g of fiber, rice has only 0.4g.

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

Infographic

Oats 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +1375%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +1125.7%
Contains more IronIron +293.3%
Contains more CopperCopper +807.2%
Contains more ZincZinc +710.2%
Contains more PhosphorusPhosphorus +1116.3%
Contains more ManganeseManganese +941.5%
Contains less SodiumSodium -50%

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.
Oats
Oats
4
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% 191% 32% 18% 81% 27% 0% 0% 42%
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 B1Vitamin B1 +368.1%
Contains more Vitamin B2Vitamin B2 +969.2%
Contains more Vitamin B5Vitamin B5 +245.9%
Contains more Vitamin B6Vitamin B6 +28%
Contains more Vitamin B3Vitamin B3 +53.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~58µg

All nutrients comparison - raw data values

Nutrient Oats Rice DV% diff.
Manganese 4.916mg 0.472mg 193%
Phosphorus 523mg 43mg 69%
Copper 0.626mg 0.069mg 62%
Vitamin B1 0.763mg 0.163mg 50%
Iron 4.72mg 1.2mg 44%
Fiber 10.6g 0.4g 41%
Magnesium 177mg 12mg 39%
Zinc 3.97mg 0.49mg 32%
Protein 16.89g 2.69g 28%
Vitamin B5 1.349mg 0.39mg 19%
Polyunsaturated fat 2.535g 0.076g 16%
Selenium 7.5µg 14%
Calories 389kcal 130kcal 13%
Carbs 66.27g 28.17g 13%
Potassium 429mg 35mg 12%
Fats 6.9g 0.28g 10%
Vitamin B2 0.139mg 0.013mg 10%
Saturated fat 1.217g 0.077g 5%
Monounsaturated fat 2.178g 0.088g 5%
Calcium 54mg 10mg 4%
Vitamin B3 0.961mg 1.476mg 3%
Vitamin B6 0.119mg 0.093mg 2%
Folate 56µg 58µg 1%
Protein per 100 calories 4.3g 2.1g N/A
Calories per 10 g protein 230kcal 483kcal N/A
Weight per 100 calories 26g 77g N/A
Unsaturated / Saturated Fat ratio 3.9 2.1 N/A
Net carbs 55.67g 27.77g N/A
Sugar 0.05g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.234mg 0.031mg 0%
Threonine 0.575mg 0.096mg 0%
Isoleucine 0.694mg 0.116mg 0%
Leucine 1.284mg 0.222mg 0%
Lysine 0.701mg 0.097mg 0%
Methionine 0.312mg 0.063mg 0%
Phenylalanine 0.895mg 0.144mg 0%
Valine 0.937mg 0.164mg 0%
Histidine 0.405mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Rice
Rice
1
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 ProteinProtein +527.9%
Contains more FatsFats +2364.3%
Contains more CarbsCarbs +135.3%
Contains more OtherOther +309.5%
Contains more WaterWater +732.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +2375%
Contains more Poly. FatPolyunsaturated fat +3235.5%
Contains less Sat. FatSaturated fat -93.7%

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