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Rice vs. Oats — In-Depth Nutrition Comparison

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Summary of differences between rice and oats

  • 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.

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

Infographic

Rice vs Oats 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%
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%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
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%

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%
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 +53.6%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~56µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more WaterWater +732.6%
Contains more ProteinProtein +527.9%
Contains more FatsFats +2364.3%
Contains more CarbsCarbs +135.3%
Contains more OtherOther +309.5%

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
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 -93.7%
Contains more Mono. FatMonounsaturated fat +2375%
Contains more Poly. FatPolyunsaturated fat +3235.5%

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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. 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.