Oatmeal vs. Wild Rice
Nutrition comparison of Oatmeal and Cooked Wild 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
wild rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and wild rice:
- Both wild rice and oatmeal are high in calories.
- Oatmeal has more thiamin, however, wild rice contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
- Wild rice has 21.6 times less saturated fat than oatmeal.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and oatmeal are high in calories. Oatmeal has 263% more calories than wild rice - wild rice has 101 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in carbs, heavier in fat and similar to wild rice for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Wild Rice | |
|---|---|---|
| Protein | 17% | 15% |
| Carbohydrates | 69% | 82% |
| Fat | 15% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and wild rice has 68% less carbohydrates than oatmeal - wild rice has 21.3g 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 444% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Wild rice and oatmeal contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 301% more protein than wild rice - wild rice has 4g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Wild rice has 21.6 times less saturated fat than oatmeal - wild rice has 0.05g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin A
Wild rice and oatmeal contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Wild rice and oatmeal contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Wild rice and oatmeal contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, wild rice contains more pantothenic acid. Both oatmeal and wild rice contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Oatmeal | Wild Rice | |
|---|---|---|
| Thiamin | 0.73 MG | 0.052 MG |
| Riboflavin | 0.14 MG | 0.087 MG |
| Niacin | 0.78 MG | 1.287 MG |
| Pantothenic acid | ~ | 0.154 MG |
| Vitamin B6 | 0.12 MG | 0.135 MG |
| Folate | 32 UG | 26 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 16 times more calcium than wild rice - wild 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 600% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 247% more potassium than wild rice - wild rice has 101mg 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.
Oatmeal g
()
|
Daily Values (%) |
Cooked Wild 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 wild rice or oatmeal contain more calories in 100 grams?Both wild rice and oatmeal are high in calories. Oatmeal has 260% more calories than wild rice - wild rice has 101 calories in 100g and oatmeal has 367 calories.
Does wild rice or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and wild rice has 70% fewer carbohydrates than oatmeal - wild rice has 21.3g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does wild rice or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 600% more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does wild rice or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 250% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and oatmeal has 350mg of potassium.