Oatmeal vs. Brown Rice
Nutrition comparison of Oatmeal and Cooked Brown 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
brown rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and brown rice:
- Both brown rice and oatmeal are high in calories.
- Oatmeal has more thiamin, riboflavin and folate, however, brown 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.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and oatmeal are high in calories. Oatmeal has 198% more calories than brown rice - brown rice has 123 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, lighter in carbs and heavier in fat compared to brown rice per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for brown rice, 9:84:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Brown Rice | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 69% | 84% |
| Fat | 15% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and brown rice has 62% less carbohydrates than oatmeal - brown rice has 25.6g 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 513% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Brown rice and oatmeal contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 484% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Brown rice and oatmeal contain similar amounts of saturated fat - brown rice has 0.26g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin E
Brown rice and oatmeal contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Brown rice and oatmeal contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and folate, however, brown rice contains more niacin and pantothenic acid. Both oatmeal and brown rice contain significant amounts of Vitamin B6.
| Oatmeal | Brown Rice | |
|---|---|---|
| Thiamin | 0.73 MG | 0.178 MG |
| Riboflavin | 0.14 MG | 0.069 MG |
| Niacin | 0.78 MG | 2.561 MG |
| Pantothenic acid | ~ | 0.38 MG |
| Vitamin B6 | 0.12 MG | 0.123 MG |
| Folate | 32 UG | 9 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 16 times more calcium than brown rice - brown 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 650% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 307% more potassium than brown rice - brown rice has 86mg 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 Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) .
Oatmeal g
()
|
Daily Values (%) |
Cooked Brown 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 brown rice or oatmeal contain more calories in 100 grams?Both brown rice and oatmeal are high in calories. Oatmeal has 200% more calories than brown rice - brown rice has 123 calories in 100g and oatmeal has 367 calories.
Does brown rice or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and brown rice has 60% fewer carbohydrates than oatmeal - brown rice has 25.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does brown rice or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 650% more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does brown rice or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 310% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and oatmeal has 350mg of potassium.