Brown Rice vs. Oats
Nutrition comparison of Cooked Brown Rice and Oats
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and oats:
- Both brown rice and oats are high in calories.
- Oat has more thiamin, riboflavin, pantothenic acid and folate, however, brown rice contains more niacin.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Oats (Oats (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 oats are high in calories. Oat has 216% more calories than brown rice - brown rice has 123 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and lighter in fat compared to oats per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Oats | |
|---|---|---|
| Protein | 9% | 17% |
| Carbohydrates | 84% | 67% |
| Fat | 7% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and brown rice has 61% less carbohydrates than oat - brown rice has 25.6g 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 563% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Brown rice and oats contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 516% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Brown rice and oats contain similar amounts of saturated fat - brown rice has 0.26g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin E
Brown rice and oats contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Brown rice and oats contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, pantothenic acid and folate, however, brown rice contains more niacin. Both brown rice and oats contain significant amounts of Vitamin B6.
| Brown Rice | Oats | |
|---|---|---|
| Thiamin | 0.178 MG | 0.763 MG |
| Riboflavin | 0.069 MG | 0.139 MG |
| Niacin | 2.561 MG | 0.961 MG |
| Pantothenic acid | 0.38 MG | 1.349 MG |
| Vitamin B6 | 0.123 MG | 0.119 MG |
| Folate | 9 UG | 56 UG |
Minerals
calcium
Oat is a great source of calcium and it has 17 times more calcium than brown rice - brown 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 743% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 399% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Brown Rice | Oats | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.111 G |
| Total | 0.011 G | 0.111 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Oats | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 2.424 G |
| Total | 0.359 G | 2.424 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Oats 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 oats contain more calories in 100 grams?Both brown rice and oats are high in calories. Oat has 220% more calories than brown rice - brown rice has 123 calories in 100g and oat has 389 calories.
Does brown rice or oats have more carbohydrates?
By weight, oat is high in carbohydrates and brown rice has 60% fewer carbohydrates than oat - brown rice has 25.6g of carbs for 100g and oat has 66.3g of carbohydrates.
Does brown rice or oats contain more iron?
Oat is an abundant source of iron and it has 740% more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and oat has 4.7mg of iron.
Does brown rice or oats contain more potassium?
Oat is a rich source of potassium and it has 400% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and oat has 429mg of potassium.