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Brown rice vs. Oats — In-Depth Nutrition Comparison

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A recap on the differences between brown rice and oats

  • Oats are higher than brown rice in manganese, phosphorus, copper, iron, vitamin B1, fiber, protein, magnesium, zinc, and vitamin B5.
  • Oats cover your daily manganese needs 171% more than brown rice.

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

Infographic

Brown rice vs Oats infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Oats
Oats
9
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%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +353.8%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +398.8%
Contains more IronIron +742.9%
Contains more CopperCopper +490.6%
Contains more ZincZinc +459.2%
Contains more PhosphorusPhosphorus +407.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +404.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +166.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +328.7%
Contains more Vitamin B2Vitamin B2 +101.4%
Contains more Vitamin B5Vitamin B5 +255%
Contains more FolateFolate +522.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Oats DV% diff.
Manganese 0.974mg 4.916mg 171%
Phosphorus 103mg 523mg 60%
Copper 0.106mg 0.626mg 58%
Iron 0.56mg 4.72mg 52%
Vitamin B1 0.178mg 0.763mg 49%
Fiber 1.6g 10.6g 36%
Magnesium 39mg 177mg 33%
Zinc 0.71mg 3.97mg 30%
Protein 2.74g 16.89g 28%
Vitamin B5 0.38mg 1.349mg 19%
Carbs 25.58g 66.27g 14%
Polyunsaturated fat 0.366g 2.535g 14%
Calories 123kcal 389kcal 13%
Folate 9µg 56µg 12%
Selenium 5.8µg 11%
Potassium 86mg 429mg 10%
Starch 24.79g 10%
Vitamin B3 2.561mg 0.961mg 10%
Fats 0.97g 6.9g 9%
Calcium 3mg 54mg 5%
Vitamin B2 0.069mg 0.139mg 5%
Monounsaturated fat 0.369g 2.178g 5%
Saturated fat 0.26g 1.217g 4%
Choline 9.2mg 2%
Omega-6 (Linoleic acid) 0.355g 2%
Vitamin E 0.17mg 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 2.2g 4.3g N/A
Calories per 10 g protein 449kcal 230kcal N/A
Weight per 100 calories 81g 26g N/A
Unsaturated / Saturated Fat ratio 2.8 3.9 N/A
Net carbs 23.98g 55.67g N/A
Sugar 0.24g N/A
Sodium 4mg 2mg 0%
Vitamin B6 0.123mg 0.119mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.234mg 0%
Threonine 0.095mg 0.575mg 0%
Isoleucine 0.109mg 0.694mg 0%
Leucine 0.214mg 1.284mg 0%
Lysine 0.099mg 0.701mg 0%
Methionine 0.058mg 0.312mg 0%
Phenylalanine 0.133mg 0.895mg 0%
Valine 0.151mg 0.937mg 0%
Histidine 0.066mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Oats
Oats
3
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
Contains more WaterWater +754.9%
Contains more ProteinProtein +516.4%
Contains more FatsFats +611.3%
Contains more CarbsCarbs +159.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
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
Contains less Sat. FatSaturated fat -78.6%
Contains more Mono. FatMonounsaturated fat +490.2%
Contains more Poly. FatPolyunsaturated fat +592.6%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Oats - 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.