Rice Milk vs. Oatmeal
Nutrition comparison of Rice Milk and Oatmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rice milk
versus
oatmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rice milk and oatmeal:
- Both rice milk and oatmeal are high in calcium.
- Oatmeal has 4.2 times less sugar than rice milk.
- Oatmeal has more thiamin, Vitamin B6 and folate, however, rice milk contains more pantothenic acid and Vitamin B12.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Rice Milk (Beverages, rice milk, unsweetened) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and rice milk has 87% less calories than oatmeal - rice milk has 47 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, rice milk is lighter in protein, heavier in carbs and heavier in fat compared to oatmeal per calorie. Rice milk has a macronutrient ratio of 3:79:19 and for oatmeal, 17:69:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | Oatmeal | |
|---|---|---|
| Protein | 3% | 17% |
| Carbohydrates | 79% | 69% |
| Fat | 19% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and rice milk has 86% less carbohydrates than oatmeal - rice milk has 9.2g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 31 times more dietary fiber than rice milk - rice milk has 0.3g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 4.2 times less sugar than rice milk - rice milk has 5.3g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 56 times more protein than rice milk - rice milk has 0.28g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Rice milk has less saturated fat than oatmeal - oatmeal has 1.1g of saturated fat per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin A
Rice milk has more Vitamin A than oatmeal - rice milk has 63ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Rice milk has more Vitamin D than oatmeal - rice milk has 42iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Rice milk and oatmeal contain similar amounts of Vitamin E - rice milk has 0.47mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Rice milk and oatmeal contain similar amounts of Vitamin K - rice milk has 0.2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, Vitamin B6 and folate, however, rice milk contains more pantothenic acid and Vitamin B12. Both rice milk and oatmeal contain significant amounts of riboflavin and niacin.
| Rice Milk | Oatmeal | |
|---|---|---|
| Thiamin | 0.027 MG | 0.73 MG |
| Riboflavin | 0.142 MG | 0.14 MG |
| Niacin | 0.39 MG | 0.78 MG |
| Pantothenic acid | 0.146 MG | ~ |
| Vitamin B6 | 0.039 MG | 0.12 MG |
| Folate | 2 UG | 32 UG |
| Vitamin B12 | 0.63 UG | ~ |
Minerals
calcium
Both rice milk and oatmeal are high in calcium. Rice milk has 127% more calcium than oatmeal - rice milk has 118mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 20 times more iron than rice milk - rice milk has 0.2mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 11 times more potassium than rice milk - rice milk has 27mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Rice Milk g
()
|
Daily Values (%) |
Oatmeal g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does rice milk or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and rice milk has 90% less calories than oatmeal - rice milk has 47 calories in 100g and oatmeal has 367 calories.
Does rice milk or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and rice milk has 90% fewer carbohydrates than oatmeal - rice milk has 9.2g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does rice milk or oatmeal contain more calcium?
Both rice milk and oatmeal are high in calcium. Rice milk has 130% more calcium than oatmeal - rice milk has 118mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does rice milk or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 20 times more iron than rice milk - rice milk has 0.2mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does rice milk or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 11 times more potassium than rice milk - rice milk has 27mg of potassium in 100 grams and oatmeal has 350mg of potassium.