Brown Rice vs. Oats

Nutrition comparison of Cooked Brown Rice and Oats


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked brown rice versus oats (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Brown Rice source
Image of Oats source

Calories and Carbs

calories

Both brown rice and oats are high in calories - brown rice has 123kcal of calories per 100 grams and oat has 389kcal of calories.

dietary fiber

Oat is a excellent source of dietary fiber and it has more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.

sugar

Brown rice and oats contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Oat is a excellent source of protein and it has more protein than brown rice - brown rice has 2.7g of protein per 100 grams and oat has 16.9g of protein.

Fat

saturated fat

Brown rice and oats contain similar amounts of saturated fat - brown rice has 0.26g of saturated fat per 100 grams and oat has 1.2g of saturated fat.

Vitamins

Vitamin E

Brown rice and oats contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin, riboflavin, pantothenic acid and folate, however, brown rice contains more niacin. Both brown rice and oats contain significant amounts of vitamin b6.

Brown Rice Oats
Thiamin 0.178 MG 0.763 MG
Riboflavin 0.069 MG 0.139 MG
Niacin 2.561 MG 0.961 MG
Pantothenic acid 0.38 MG 1.349 MG
Vitamin B6 0.123 MG 0.119 MG
Folate 9 UG 56 UG

Minerals

calcium

Oat is a great source of calcium and it has more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and oat has 54mg of calcium.

iron

Oat is a excellent source of iron and it has more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and oat has 4.7mg of iron.

potassium

Oat is a excellent source of potassium and it has more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and oat has 429mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than brown rice per 100 grams.

Brown Rice Oats
alpha linoleic acid 0.011 G 0.111 G
Total 0.011 G 0.111 G

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than brown rice per 100 grams.

Brown Rice Oats
other omega 6 0.004 G ~
linoleic acid 0.355 G 2.424 G
Total 0.359 G 2.424 G

Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) .

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