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.
Detailed nutritional comparison of oats and wild rice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oats src
Image of Wild Rice src

Here's an infographic summarizing the nutritional differences between oats and wild rice. marks particularly rich nutrients.


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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oats or Wild Rice .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Wild Rice (Wild rice, cooked) .

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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.