Oats vs. Wild Rice
Nutrition comparison of Oats and Cooked Wild Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cooked
wild rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and wild rice:
- Both wild rice and oats are high in calories.
- Oat has more thiamin and pantothenic acid.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
- Wild rice has 23.8 times less saturated fat than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and oats are high in calories. Oat has 285% more calories than wild rice - wild rice has 101 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in carbs, heavier in fat and similar to wild rice for protein. Oats has a macronutrient ratio of 17:67:16 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Wild Rice | |
|---|---|---|
| Protein | 17% | 15% |
| Carbohydrates | 67% | 82% |
| Fat | 16% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and wild rice has 68% less carbohydrates than oat - wild rice has 21.3g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 489% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Wild rice and oats contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 323% more protein than wild rice - wild rice has 4g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Wild rice has 23.8 times less saturated fat than oat - wild rice has 0.05g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin A
Wild rice and oats contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Wild rice and oats contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Wild rice and oats contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid. Both oats and wild rice contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Oats | Wild Rice | |
|---|---|---|
| Thiamin | 0.763 MG | 0.052 MG |
| Riboflavin | 0.139 MG | 0.087 MG |
| Niacin | 0.961 MG | 1.287 MG |
| Pantothenic acid | 1.349 MG | 0.154 MG |
| Vitamin B6 | 0.119 MG | 0.135 MG |
| Folate | 56 UG | 26 UG |
Minerals
calcium
Oat is a great source of calcium and it has 17 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 687% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 325% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and wild rice contain significant amounts of alpha linoleic acid (ALA).
| Oats | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.095 G |
| Total | 0.111 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than wild rice per 100 grams.
| Oats | Wild Rice | |
|---|---|---|
| linoleic acid | 2.424 G | 0.119 G |
| Total | 2.424 G | 0.119 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.
Oats g
()
|
Daily Values (%) |
Cooked Wild Rice g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 wild rice or oats contain more calories in 100 grams?Both wild rice and oats are high in calories. Oat has 290% more calories than wild rice - wild rice has 101 calories in 100g and oat has 389 calories.
Does wild rice or oats have more carbohydrates?
By weight, oat is high in carbohydrates and wild rice has 70% fewer carbohydrates than oat - wild rice has 21.3g of carbs for 100g and oat has 66.3g of carbohydrates.
Does wild rice or oats contain more iron?
Oat is an abundant source of iron and it has 690% more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and oat has 4.7mg of iron.
Does wild rice or oats contain more potassium?
Oat is a rich source of potassium and it has 330% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and oat has 429mg of potassium.