Oat Milk vs. White Rice
Nutrition comparison of Oat Milk 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
oat milk
versus
cooked
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and white rice:
- Oat milk has signficantly less carbohydrates than white rice.
- Oat milk is an excellent source of calcium.
- White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more riboflavin and Vitamin B12.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and oat milk has 71% less calories than white rice - white rice has 130 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is heavier in protein, lighter in carbs and heavier in fat compared to white rice per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | White Rice | |
|---|---|---|
| Protein | 13% | 8% |
| Carbohydrates | 73% | 91% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oat milk has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oat milk has 167% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
White rice has less sugar than oat milk - oat milk has 2.1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and oat milk contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Both white rice and oat milk are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Oat milk has more Vitamin A than white rice - oat milk has 37.5ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than white rice - oat milk has 33iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more riboflavin and Vitamin B12.
| Oat Milk | White Rice | |
|---|---|---|
| Thiamin | ~ | 0.167 MG |
| Riboflavin | 0.142 MG | 0.016 MG |
| Niacin | ~ | 1.835 MG |
| Pantothenic acid | ~ | 0.411 MG |
| Vitamin B6 | ~ | 0.05 MG |
| Folate | ~ | 58 UG |
| Vitamin B12 | 0.38 UG | ~ |
Minerals
calcium
Oat milk is an excellent source of calcium and it has 40 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
White rice has 397% more iron than oat milk - white rice has 1.5mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
White rice and oat milk contain similar amounts of potassium - white rice has 29mg of potassium per 100 grams and oat milk has 35mg 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: Oat Milk (VANILLA OAT OATMILK, VANILLA) and White Rice (Rice, white, medium-grain, enriched, cooked) .
Oat Milk 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 oat milk contain more calories in 100 grams?White rice is high in calories and oat milk has 70% less calories than white rice - white rice has 130 calories in 100g and oat milk has 38 calories.
Does white rice or oat milk have more carbohydrates?
By weight, oat milk has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does white rice or oat milk contain more calcium?
Oat milk is a rich source of calcium and it has 40 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and oat milk has 125mg of calcium.