Oats vs. White Rice

Nutrition comparison of Oats 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 oats versus cooked white rice (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 Oats source
Image of White Rice source

Calories and Carbs

calories

Both white rice and oats are high in calories - white rice has 130kcal 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 white rice - white rice has 0.3g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.

Protein

protein

Oat is a excellent source of protein and it has more protein than white rice - white rice has 2.4g of protein per 100 grams and oat has 16.9g of protein.

Fat

saturated fat

White rice has less saturated fat than oat - white rice has 0.06g of saturated fat per 100 grams and oat has 1.2g of saturated fat.

Vitamins

The B Vitamins

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

Oats White Rice
Thiamin 0.763 MG 0.167 MG
Riboflavin 0.139 MG 0.016 MG
Niacin 0.961 MG 1.835 MG
Pantothenic acid 1.349 MG 0.411 MG
Vitamin B6 0.119 MG 0.05 MG
Folate 56 UG 58 UG

Minerals

calcium

Oat is a great source of calcium and it has more calcium than white rice - white 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 white rice - white rice has 1.5mg 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 white rice - white rice has 29mg 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 white rice per 100 grams.

Oats White Rice
alpha linoleic acid 0.111 G 0.01 G
Total 0.111 G 0.01 G

omega 6s

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

Oats White Rice
linoleic acid 2.424 G 0.046 G
Total 2.424 G 0.046 G

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


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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and White Rice (Rice, white, medium-grain, enriched, cooked) .

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