Oats vs Brown Rice
Side-by-side nutrition comparison per 100g serving.
Calories
379.0kcal
vs
368.4kcal
OatsBrown Rice
Protein
13.2g
vs
7.2g
OatsBrown Rice
Fat
6.5g
vs
3.3g
OatsBrown Rice
Carbs
67.7g
vs
76.7g
OatsBrown Rice
Fiber
10.1g
vs
3.0g
OatsBrown Rice
Macronutrient Overview
Complete Nutrient Comparison
| Nutrient | Oats | Brown Rice | Winner |
|---|---|---|---|
| Macronutrients | |||
| Calories | 379.0 kcal | 368.4 kcal | — |
| Protein | 13.2 g | 7.2 g | Oats |
| Total Fat | 6.5 g | 3.3 g | Oats |
| Carbohydrates | 67.7 g | 76.7 g | Brown Rice |
| Dietary Fiber | 10.1 g | 3.0 g | Oats |
| Sugars | — | — | — |
| Cholesterol | 0.0 mg | 0.0 mg | Tie |
| Minerals | |||
| Calcium | 52.0 mg | 8.1 mg | Oats |
| Iron | 4.2 mg | 1.2 mg | Oats |
| Magnesium | 138.0 mg | 115.0 mg | Oats |
| Potassium | 362.0 mg | 250.1 mg | Oats |
| Sodium | 6.0 mg | 0.0 mg | Brown Rice |
| Zinc | 3.6 mg | 1.9 mg | Oats |
| Vitamins | |||
| Vitamin A | 0.0 µg | 0.0 µg | Tie |
| Vitamin C | 0.0 mg | 0.0 mg | Tie |
| Vitamin D | 0.0 µg | 0.0 µg | Tie |
| Vitamin E | 0.4 mg | 1.3 mg | Brown Rice |
| Vitamin K | 2.0 µg | 0.6 µg | Oats |
| Vitamin B12 | 0.0 µg | 0.0 µg | Tie |
| Folate | 32.0 µg | 37.0 µg | Brown Rice |
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Frequently Asked Questions
Which is healthier, Oats or Brown Rice?
Both Oats and Brown Rice have distinct nutritional profiles. Oats has 379.0 kcal and 13.2g protein per 100g, while Brown Rice has 368.4 kcal and 7.2g protein. The better choice depends on your dietary goals and overall eating pattern.
Which has more protein, Oats or Brown Rice?
Oats provides 13.2g of protein per 100g, while Brown Rice provides 7.2g. Oats is the higher-protein option.
Which has fewer calories, Oats or Brown Rice?
Oats contains 379.0 kcal per 100g, compared to 368.4 kcal for Brown Rice. Brown Rice is the lower-calorie option.
Can I substitute Oats for Brown Rice?
While Oats and Brown Rice can sometimes be interchanged in recipes, they have different nutrient profiles. Check the full comparison table above to see how they differ across all tracked nutrients before making a substitution.