Rice Milk vs. Oats
Nutrition comparison of Rice Milk and Oats
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rice milk
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rice milk and oats:
- Both oats and rice milk are high in calcium.
- Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, rice milk contains more Vitamin B12.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Rice Milk (Beverages, rice milk, unsweetened) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and rice milk has 88% less calories than oat - oat has 389 calories per 100 grams and rice milk has 47 calories.
For macronutrient ratios, rice milk is lighter in protein, heavier in carbs and similar to oats for fat. Rice milk has a macronutrient ratio of 3:79:19 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | Oats | |
|---|---|---|
| Protein | 3% | 17% |
| Carbohydrates | 79% | 67% |
| Fat | 19% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and rice milk has 86% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and rice milk has 9.2g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 34 times more dietary fiber than rice milk - oat has 10.6g of dietary fiber per 100 grams and rice milk has 0.3g of dietary fiber.
sugar
Oat has less sugar than rice milk - rice milk has 5.3g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 59 times more protein than rice milk - oat has 16.9g of protein per 100 grams and rice milk has 0.28g of protein.
Fat
saturated fat
Rice milk has less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin A
Rice milk has more Vitamin A than oat - rice milk has 63ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Rice milk has more Vitamin D than oat - rice milk has 42iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Rice milk has more Vitamin E than oat - rice milk has 0.47mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Rice milk and oats contain similar amounts of Vitamin K - rice milk has 0.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, rice milk contains more Vitamin B12. Both rice milk and oats contain significant amounts of riboflavin.
| Rice Milk | Oats | |
|---|---|---|
| Thiamin | 0.027 MG | 0.763 MG |
| Riboflavin | 0.142 MG | 0.139 MG |
| Niacin | 0.39 MG | 0.961 MG |
| Pantothenic acid | 0.146 MG | 1.349 MG |
| Vitamin B6 | 0.039 MG | 0.119 MG |
| Folate | 2 UG | 56 UG |
| Vitamin B12 | 0.63 UG | ~ |
Minerals
calcium
Both oats and rice milk are high in calcium. Rice milk has 119% more calcium than oat - oat has 54mg of calcium per 100 grams and rice milk has 118mg of calcium.
iron
Oat is an excellent source of iron and it has 22 times more iron than rice milk - oat has 4.7mg of iron per 100 grams and rice milk has 0.2mg of iron.
potassium
Oat is an excellent source of potassium and it has 14 times more potassium than rice milk - oat has 429mg of potassium per 100 grams and rice milk has 27mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than rice milk per 100 grams.
| Rice Milk | Oats | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.111 G |
| Total | 0.008 G | 0.111 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than rice milk per 100 grams.
| Rice Milk | Oats | |
|---|---|---|
| linoleic acid | 0.305 G | 2.424 G |
| Total | 0.305 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.
Rice Milk 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 oats or rice milk contain more calories in 100 grams?Oat is high in calories and rice milk has 90% less calories than oat - oat has 389 calories in 100g and rice milk has 47 calories.
Does oats or rice milk have more carbohydrates?
By weight, oat is high in carbohydrates and rice milk has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and rice milk has 9.2g of carbohydrates.
Does oats or rice milk contain more calcium?
Both oats and rice milk are high in calcium. Rice milk has 120% more calcium than oat - oat has 54mg of calcium in 100 grams and rice milk has 118mg of calcium.
Does oats or rice milk contain more iron?
Oat is an abundant source of iron and it has 22 times more iron than rice milk - oat has 4.7mg of iron in 100 grams and rice milk has 0.2mg of iron.
Does oats or rice milk contain more potassium?
Oat is a rich source of potassium and it has 14 times more potassium than rice milk - oat has 429mg of potassium in 100 grams and rice milk has 27mg of potassium.