Oats vs Rice

Nutrition comparison per 100g · USDA FNDDS & USDA FNDDS

Oats, raw is higher in more vitamins & minerals

Calories (kcal)

Oats 379
Rice 123

Protein (g)

Oats 13.1
Rice 2.43

Carbs (g)

Oats —
Rice —

Fat (g)

Oats 6.52
Rice 1.11

Fiber (g)

Oats 10.1
Rice 1.00

Quick answers

Which has more protein?

Oats, raw — 13.1g vs 2.43g per 100g.

Which has fewer calories?

Rice, brown, cooked, no added fat — 123 vs 379 kcal per 100g.

Which is more nutrient-dense?

Oats, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Oats Rice
Energy
Energy 379 kcal 123 kcal
Macronutrients
Water 10.8 g 69.7 g
Protein 13.1 g 2.43 g
Total lipid (fat) 6.52 g 1.11 g
Fiber, total dietary 10.1 g 1.00 g
Fats & Fatty Acids
Fatty acids, total saturated 1.11 g 0.199 g
Fatty acids, total monounsaturated 1.98 g 0.354 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0.460 mg 0.088 mg
Riboflavin (Vitamin B2) 0.155 mg 0.031 mg
Niacin (Vitamin B3) 1.13 mg 2.11 mg
Vitamin B-6 — Pyridoxine 0.100 mg 0.052 mg
Biotin (Vitamin B7) 32.0 ug 5.00 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 40.4 mg 7.20 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 52.0 mg 5.00 mg
Iron, Fe 4.25 mg 0.400 mg
Magnesium, Mg 138 mg 39.0 mg
Phosphorus, P 410 mg 97.0 mg
Potassium, K 362 mg 80.0 mg
Sodium, Na 6.00 mg 201 mg
Zinc, Zn 3.64 mg 0.630 mg
Copper, Cu 0.391 mg 0.094 mg
Selenium, Se 28.9 ug 5.00 ug
Other Nutrients
Carbohydrate, by summation 67.7 g 25.8 g
Total Sugars 0.990 g 0.220 g
Folic acid (Vitamin B9 — synthetic) 32.0 ug 5.00 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 32.0 ug 5.00 ug
Vitamin B-12, added 0 ug 0 ug
Retinol 0 ug 0 ug
trans-beta-Carotene 0 ug 0 ug
Beta-carotene (Provitamin A) 0 ug 0 ug
trans-Lycopene 0 ug 0 ug
cis-Lutein/Zeaxanthin 180 ug 0 ug
Tocopherols and tocotrienols 0.420 mg 0.200 mg
Vitamin E, added 0 mg 0 mg
Vitamin K1 — Phylloquinone 2.00 ug 0.200 ug
SFA 4:0 (Butyric acid) 0 g 0 g
SFA 6:0 (Caproic acid) 0 g 0 g
SFA 8:0 (Caprylic acid) 0 g 0.001 g
SFA 10:0 (Capric acid) 0 g 0.006 g
SFA 12:0 (Lauric acid) 0.020 g 0.002 g
SFA 14:0 (Myristic acid) 0.010 g 0.006 g
SFA 16:0 (Palmitic acid) 0.940 g 0.154 g
SFA 18:0 (Stearic acid) 0.060 g 0.019 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.010 g 0.001 g
MUFA 18:1 (Omega-9, Oleic acid family) 1.97 g 0.349 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g 0.004 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
Fatty acids, total polyunsaturated 2.30 g 0.336 g
PUFA 18:2 (Omega-6, Linoleic acid) 2.20 g 0.325 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.100 g 0.011 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g 0 g
Alcohol, ethyl 0 g 0 g
Caffeine 0 mg 0 mg
Theobromine 0 mg 0 mg

* All values per 100g edible portion. Source: USDA FNDDS and USDA FNDDS. Diff column shows percentage difference relative to Food B.

Oats, raw nutrition facts Rice, brown, cooked, no added fat nutrition facts Compare other foods →

Dig deeper — biggest differences

Iron, Fe +962% in Oats, raw Calcium, Ca +940% in Oats, raw Fiber, total dietary +910% in Oats, raw Biotin (Vitamin B7) +540% in Oats, raw

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