Oats vs Rice

Nutrition comparison per 100g · USDA FNDDS & USDA FNDDS

Oats, raw is higher in more vitamins & minerals

Calories (kcal)

Oats 379
Rice 129

Protein (g)

Oats 13.1
Rice 2.67

Carbs (g)

Oats —
Rice —

Fat (g)

Oats 6.52
Rice 0.280

Fiber (g)

Oats 10.1
Rice 0.400

Quick answers

Which has more protein?

Oats, raw — 13.1g vs 2.67g per 100g.

Which has fewer calories?

Rice, white, cooked, no added fat — 129 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 129 kcal
Macronutrients
Water 10.8 g 68.0 g
Protein 13.1 g 2.67 g
Total lipid (fat) 6.52 g 0.280 g
Fiber, total dietary 10.1 g 0.400 g
Fats & Fatty Acids
Fatty acids, total saturated 1.11 g 0.077 g
Fatty acids, total monounsaturated 1.98 g 0.087 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0.460 mg 0.162 mg
Riboflavin (Vitamin B2) 0.155 mg 0.013 mg
Niacin (Vitamin B3) 1.13 mg 1.47 mg
Vitamin B-6 — Pyridoxine 0.100 mg 0.092 mg
Biotin (Vitamin B7) 32.0 ug 58.0 ug
Folate, total (Vitamin B9) 0 ug 55.0 ug
Choline, total 40.4 mg 2.10 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 10.0 mg
Iron, Fe 4.25 mg 1.19 mg
Magnesium, Mg 138 mg 12.0 mg
Phosphorus, P 410 mg 43.0 mg
Potassium, K 362 mg 35.0 mg
Sodium, Na 6.00 mg 245 mg
Zinc, Zn 3.64 mg 0.490 mg
Copper, Cu 0.391 mg 0.069 mg
Selenium, Se 28.9 ug 7.50 ug
Other Nutrients
Carbohydrate, by summation 67.7 g 28.0 g
Total Sugars 0.990 g 0.050 g
Folic acid (Vitamin B9 — synthetic) 32.0 ug 3.00 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 32.0 ug 96.0 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 0.040 mg
Vitamin E, added 0 mg 0 mg
Vitamin K1 — Phylloquinone 2.00 ug 0 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 g
SFA 10:0 (Capric acid) 0 g 0 g
SFA 12:0 (Lauric acid) 0.020 g 0 g
SFA 14:0 (Myristic acid) 0.010 g 0.002 g
SFA 16:0 (Palmitic acid) 0.940 g 0.069 g
SFA 18:0 (Stearic acid) 0.060 g 0.005 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 0.086 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g 0 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
Fatty acids, total polyunsaturated 2.30 g 0.076 g
PUFA 18:2 (Omega-6, Linoleic acid) 2.20 g 0.062 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.100 g 0.013 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, white, cooked, no added fat nutrition facts Compare other foods →

Dig deeper — biggest differences

Fiber, total dietary +2425% in Oats, raw Choline, total +1824% in Oats, raw Riboflavin (Vitamin B2) +1092% in Oats, raw Magnesium, Mg +1050% in Oats, raw

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