Oats vs White rice: Which Is Better?

Oats and white rice belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare oats and white rice and help you learn more about their similarities and differences.

Oats

Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.

They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.

Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.

Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.

Oats is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

White rice

White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.

White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.

White rice is an excellent source of Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Oats vs White rice Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oats vs white rice.

This comparison will start by comparing the caloric value of oats and white rice and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Oats vs White rice Calories

Most calories in grains come from carbs.

Comparing white rice vs oats for weight loss, white rice is slightly lower in calories, with 360 calories per 100 grams, compared to 389 calories per 100 grams of oats.

However, both oats and white rice can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oats vs White rice Protein

Grains and most grain products, including oats and white rice, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Oats offers around 61% more protein than white rice.

Oats has 16.9 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.

Oats vs White rice Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oats and white rice.

The total amount of carbohydrates is around 16% higher in white rice than in oats. It has 79.3 grams per 100 grams, compared to 66.3 grams in oats.

There’s less sugar in oats than in white rice, 100% precisely.

That said, 100 grams of oats contains 0 grams of sugar, while the same amount of white rice contains 1.9 grams.

Lastly, let’s take a look at the dietary fiber in oats and white rice.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10.6 grams of fiber per 100 grams, oats is a better source of fiber than white rice which oats offers 3.3 grams per 100 gram portion.

Oats vs White rice Fats

Like most other grains, oats and white rice are low in fat.

Fats in oats and white rice are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oats and white rice:

• Oats: 6.9 grams per 100 grams
• White rice: 0.6 per 100 grams

Speaking of saturated fats, white rice is 83% lower in saturated fats.

White rice and oats contain 0.2 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Oats vs White rice Vitamins Content

This section will discuss the vitamin content of oats and white rice.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oats has a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

However, white rice has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

Oats and white rice contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oats and white rice contain side by side, so you can easily compare them.

Oats vs White rice Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oats and white rice comparison focuses on their mineral content.

Oats is a better source of selenium than white rice.

On the other hand, white rice is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Oats and white rice contain the same amount of fluoride.

Check out the table below to learn how oats and white rice compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between oats and white rice.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.