Oatmeal vs. White Rice
Nutrition comparison of Oatmeal and Cooked White Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cooked
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and white rice:
- Both white rice and oatmeal are high in calories.
- Oatmeal has more thiamin, riboflavin and Vitamin B6, however, white rice contains more niacin and pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
- White rice has 18.4 times less saturated fat than oatmeal.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and oatmeal are high in calories. Oatmeal has 182% more calories than white rice - white rice has 130 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to white rice per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | White Rice | |
|---|---|---|
| Protein | 17% | 8% |
| Carbohydrates | 69% | 91% |
| Fat | 15% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and white rice has 57% less carbohydrates than oatmeal - white rice has 28.6g 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 white rice - white rice has 0.3g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal and white rice contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Oatmeal is an excellent source of protein and it has 572% more protein than white rice - white rice has 2.4g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
White rice has 18.4 times less saturated fat than oatmeal - white rice has 0.06g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin E
Oatmeal has more Vitamin E than white rice - oatmeal has 0.47mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and Vitamin B6, however, white rice contains more niacin and pantothenic acid. Both oatmeal and white rice contain significant amounts of folate.
| Oatmeal | White Rice | |
|---|---|---|
| Thiamin | 0.73 MG | 0.167 MG |
| Riboflavin | 0.14 MG | 0.016 MG |
| Niacin | 0.78 MG | 1.835 MG |
| Pantothenic acid | ~ | 0.411 MG |
| Vitamin B6 | 0.12 MG | 0.05 MG |
| Folate | 32 UG | 58 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 16 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 182% more iron than white rice - white rice has 1.5mg 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 white rice - white rice has 29mg 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.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and White Rice (Rice, white, medium-grain, enriched, cooked) .
Oatmeal g
()
|
Daily Values (%) |
Cooked White Rice 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 white rice or oatmeal contain more calories in 100 grams?Both white rice and oatmeal are high in calories. Oatmeal has 180% more calories than white rice - white rice has 130 calories in 100g and oatmeal has 367 calories.
Does white rice or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and white rice has 60% fewer carbohydrates than oatmeal - white rice has 28.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does white rice or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 180% more iron than white rice - white rice has 1.5mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does white rice or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 11 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and oatmeal has 350mg of potassium.