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 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oats and white rice:

  • Both white rice and oats are high in calories.
  • Oat has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
  • Oat is a great source of calcium.
  • Oat is an excellent source of dietary fiber, iron, potassium and protein.
  • White rice has 20.3 times less saturated fat than oat.
Detailed nutritional comparison of oats and white 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 White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of White Rice src

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


Calories and Carbs

calories

Both white rice and oats are high in calories. Oat has 199% more calories than white rice - white rice has 130 calories per 100 grams and oat has 389 calories.

For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to white rice per calorie. Oats has a macronutrient ratio of 17:67:16 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats White Rice
Protein 17% 8%
Carbohydrates 67% 91%
Fat 16% 2%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and white rice has 57% less carbohydrates than oat - white rice has 28.6g 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 34 times 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 an excellent source of protein and it has 610% 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 20.3 times 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 17 times more calcium than white rice - white 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 217% 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 an excellent source of potassium and it has 13 times 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



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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FAQ

Does white rice or oats contain more calories in 100 grams?
Both white rice and oats are high in calories. Oat has 200% more calories than white rice - white rice has 130 calories in 100g and oat has 389 calories.

Does white rice or oats have more carbohydrates?
By weight, oat is high in carbohydrates and white rice has 60% fewer carbohydrates than oat - white rice has 28.6g of carbs for 100g and oat has 66.3g of carbohydrates.

Does white rice or oats contain more iron?
Oat is an abundant source of iron and it has 220% more iron than white rice - white rice has 1.5mg of iron in 100 grams and oat has 4.7mg of iron.

Does white rice or oats contain more potassium?
Oat is a rich source of potassium and it has 13 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and oat has 429mg of potassium.