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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 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).

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.

Infographic

Rice vs Oatmeal 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.
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%
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%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +50%
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%
~equal in Copper ~0.066mg

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.
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%
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%
Contains more Vitamin B5Vitamin B5 +23%
Contains more FolateFolate +31.8%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +13.5%
Contains more CarbsCarbs +141.4%
Contains more FatsFats +385.7%
Contains more WaterWater +22.8%
Contains more OtherOther +35.7%

Fat Type Comparison

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

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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. 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.