Oats vs Rice: Nutrition & Calories Compare


Oats vs White rice
Nutrition Facts
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Oats vs White Rice 100g Compare
per 100g | Oats | Rice |
---|---|---|
Calories | 379 | 130 |
Carbohydrates | 67.7 g | 28.17 g |
Fat | 6.52 g | 0.28 g |
Saturated fat | 1.11 g | 0.15 g |
Dietary fiber | 10.1 g | 0.4 g |
Protein | 13.2 g | 2.69 g |
Water | 10.8 g | 68.44 g |
Calcium | 52 mg | 10 mg |
Iron | 4.25 mg | 0.2 mg |
Magnessium | 138 mg | 12 mg |
Potassium | 362 mg | 35 mg |
Sodium | 6 mg | 1 mg |
Vitaminium B1 (Thiamine) | 0.46 mg | 0.02 mg |
Vitaminium B2 (riboflavin) | 0.155 mg | 0.013 mg |
Vitaminium B3 (Niacin) | 1.12 mg | 0.4 mg |
Vitaminium B6 | 0.1 mg | 0.093 mg |
Vitaminium B9 (Folic acid) | 0.032 mg | 0.003 mg |
Vitaminium E | 0.42 mg | 0.04 mg |
When it comes to choosing the right grains for our diet, oats and rice often come up as popular options. Both are staples in various cuisines around the world and offer unique benefits to our health. But beyond just being healthy choices, these grains have fascinating backgrounds and nutritional profiles that set them apart. Let's delve into the interesting world of oats and rice, uncovering their nutritional values and exploring which might be the better choice for your dietary needs.
A Tale of Two Grains: The Journey of Oats and Rice
Oats, known scientifically as Avena sativa, have been cultivated for thousands of years. Originally from the Fertile Crescent, they have spread across the globe due to their hardy nature and nutritional benefits. Oats are particularly revered for their heart-healthy fibers, such as beta-glucan, which can help lower cholesterol levels and improve blood sugar control.
Rice, on the other hand, is a staple food for over half of the world's population, especially in Asia. There are numerous varieties, including white, brown, black, and red rice, each with its unique flavor, texture, and nutritional profile. Rice is celebrated not only for its versatility and ease of cooking but also for its cultural significance in many countries.
Nutritional Spotlight: Breaking Down the Benefits
While both oats and rice are integral parts of a balanced diet, they serve different nutritional purposes and have distinct health benefits. Oats are a powerhouse of nutrients. They are high in carbohydrates and fiber, but what sets them apart is their high fiber content, particularly beta-glucan, which is known for its heart-healthy properties. Oats are also a good source of protein and fats, including a higher amount of fats, which are mostly healthy unsaturated fats. Moreover, oats contain significant amounts of vitamins and minerals, including magnesium, iron, and B vitamins, making them an excellent choice for a nutrient-dense meal.
Rice, with its varied types, tends to have a simpler nutritional profile. It is primarily a source of carbohydrates, with a small amount of protein and minimal fat. Brown rice, being less processed than white rice, retains more of its nutritional content, including fiber, vitamins, and minerals. However, when comparing the fiber content directly, oats significantly outshine rice, making oats a better option for digestive health and long-term satiety.
One of the most notable differences is the glycemic index (GI) - a measure of how quickly foods raise blood sugar levels. Oats typically have a lower GI, especially when compared to white rice, meaning they provide a more stable energy release. This makes oats an excellent choice for individuals managing their blood sugar levels or those looking for sustained energy throughout the day.
Culinary Versatility and Use
Both oats and rice boast a high degree of culinary versatility. Oats are not just for breakfast; they can be used in baking, as a thickener for soups and stews, and even in making vegetarian burgers. Rice, with its various types, serves as the perfect base for a plethora of dishes, from savory pilafs to sweet puddings. The choice between oats and rice often comes down to personal preference, dietary needs, and the specific meal being prepared.
In conclusion, both oats and rice have their place in a healthy, balanced diet. Oats offer a nutrient-rich profile with the added benefit of heart-healthy fibers, making them an excellent choice for those looking to improve their cardiovascular health and manage weight. Rice, with its simplicity and versatility, is an indispensable grain for many, providing the foundation for countless traditional dishes worldwide. Whether you choose oats, rice, or a combination of both, you'll be incorporating grains that have nourished populations for millennia.
Oats 100g
379kcalCalories source
- 71% CARBS.
- 14% PROTEIN
- 15% FAT
Rice 100g
130kcalCalories source
- 89% CARBS
- 9% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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