Steel Cut Oats vs Brown Rice: Nutrition & Calories Compare


Steel cut oats vs Brown rice
Nutrition Facts
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Steel Cut Oats vs Brown Rice 100g Compare
per 100g | Steel cut oats | Brown rice |
---|---|---|
Calories | 375 | 370 |
Carbohydrates | 67.5 g | 78.68 g |
Fat | 6.25 g | 2.75 g |
Dietary fiber | 10 g | 3.5 g |
Protein | 12.5 g | 7.6 g |
Iron | 4.25 mg | 1.16 mg |
Potassium | 350 mg | 219 mg |
Discover the Wonders of Steel Cut Oats and Brown Rice
When it comes to whole grains, steel cut oats and brown rice hold prestigious positions in the pantheon of healthy foods. Both are celebrated for their nutritional benefits and versatility in the kitchen. But beyond their health credentials, these grains have fascinating backstories and unique attributes that make them staples in diets around the world.
A Tale of Two Grains
Steel cut oats, also known as Irish oats, are whole oat groats that have been chopped into pieces. This process retains more fiber and nutrients, making them a hearty and nutritious option for breakfast. They have a slightly nutty flavor and a chewy texture, which distinguishes them from rolled or instant oats. Steel cut oats have a long history, with oats being a staple grain in Scotland due to its hardy nature, thriving in the harsh, wet climate.
Brown rice, on the other hand, is the whole rice grain with just the inedible outer hull removed. It's richer in nutrients compared to its white rice counterpart, which has the bran and germ removed. Brown rice has a mild, nutty flavor and is chewier than white rice. It's a versatile grain that's used in everything from sushi to stir-fries, showcasing its global appeal.
Nutritional Highlights
Comparing the nutritional profiles of these grains reveals some interesting differences. Steel cut oats boast a calorie count of 375 per 100 grams, slightly higher than brown rice's 370 calories. However, the difference in fiber content is notable, with steel cut oats providing 10 grams of fiber compared to brown rice's 3.5 grams. This makes oats a superior choice for digestive health and satiety.
Protein content is another area where steel cut oats shine, offering 12.5 grams per 100 grams, while brown rice provides 7.6 grams. This makes oats a better option for those looking to increase their protein intake.
Both grains are low in sugar and fat, but steel cut oats have a higher fat content, which contributes to their satiating quality. When it comes to vitamins and minerals, brown rice is a good source of magnesium, which is essential for muscle and nerve function, while steel cut oats are an excellent source of iron, crucial for healthy blood cells.
Which One Should You Choose?
The choice between steel cut oats and brown rice ultimately depends on your dietary needs and preferences. For those seeking a high-fiber, protein-rich start to their day, steel cut oats are an excellent choice. They're particularly beneficial for individuals looking to improve their digestive health or maintain a feeling of fullness for longer periods.
Brown rice, with its versatile flavor profile and slightly lower calorie content, is a great staple for lunch or dinner. It's especially suitable for those looking to increase their intake of magnesium and other essential minerals.
In conclusion, both steel cut oats and brown rice are nutritious, whole grain options that can play a valuable role in a balanced diet. Whether you're whipping up a warm bowl of oatmeal for breakfast or serving a side of brown rice with dinner, incorporating these grains into your meals is a tasty way to boost your nutritional intake.
Steel cut oats 100g
375kcalCalories source
- 72% CARBS.
- 13% PROTEIN
- 15% FAT
Brown rice 100g
370kcalCalories source
- 85% CARBS
- 8% PROTEIN
- 7% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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