Oats, whole grain, steel cut vs Rice bran, crude
Nutrition comparison per 100 g.
Oats, whole grain, steel cut
381 kcal
Rice bran, crude
316 kcal
Calories
381 kcal
316 kcal
Protein
12.5 g
13.4 g
Carbs
69.8 g
49.7 g
Fiber
~
21.0 g
Sugars
~
0.9 g
Fat
5.8 g
20.9 g
Sodium
0 mg
5 mg
Key takeaways
- Rice bran, crude has 17% fewer calories (316 kcal vs 381 kcal).
- Rice bran, crude has more protein (13.4 g vs 12.5 g).
- Rice bran, crude has more carbs (49.7 g vs 69.8 g).
- Oats, whole grain, steel cut has more fat (5.8 g vs 20.9 g).
- Oats, whole grain, steel cut has more sodium (0 mg vs 5 mg).
| Macronutrients | Oats, whole grain, steel cut | Rice bran, crude |
|---|---|---|
| Calories | 381 kcal | 316 kcal |
| Protein | 12.5 g | 13.4 g |
| Total Fat | 5.8 g | 20.9 g |
| Total Carbohydrate | 69.8 g | 49.7 g |
| Dietary Fiber | ~ | 21.0 g |
| Total Sugars | ~ | 0.9 g |
| Water | 10.1 g | 6.1 g |
| Carbohydrates | Oats, whole grain, steel cut | Rice bran, crude |
|---|---|---|
| Total Carbohydrate | 69.8 g | 49.7 g |
| Dietary Fiber | ~ | 21.0 g |
| Starch | 54.9 g | ~ |
| Total Sugars | ~ | 0.9 g |
| Fats & Fatty Acids | Oats, whole grain, steel cut | Rice bran, crude |
|---|---|---|
| Total Fat | 5.8 g | 20.9 g |
| Saturated Fat | ~ | 4.2 g |
| Monounsaturated Fat | ~ | 7.5 g |
| Polyunsaturated Fat | ~ | 7.5 g |
| Omega-3 Fatty Acids | ~ | 316.0 mg |
| Omega-6 Fatty Acids | ~ | 7,143.0 mg |
| Protein & Amino Acids | Oats, whole grain, steel cut | Rice bran, crude |
|---|---|---|
| Protein | 12.5 g | 13.4 g |
| Histidine | ~ | 355.0 mg |
| Isoleucine | ~ | 568.0 mg |
| Leucine | ~ | 1,022.0 mg |
| Lysine | ~ | 650.0 mg |
| Methionine | ~ | 306.0 mg |
| Phenylalanine | ~ | 635.0 mg |
| Threonine | ~ | 555.0 mg |
| Tryptophan | ~ | 108.0 mg |
| Valine | ~ | 881.0 mg |
| Alanine | ~ | 970.0 mg |
| Arginine | ~ | 1,058.0 mg |
| Aspartic Acid | ~ | 1,308.0 mg |
| Cystine | ~ | 317.0 mg |
| Glutamic Acid | ~ | 1,854.0 mg |
| Glycine | ~ | 875.0 mg |
| Proline | ~ | 668.0 mg |
| Serine | ~ | 662.0 mg |
| Tyrosine | ~ | 411.0 mg |
| Vitamins | Oats, whole grain, steel cut | Rice bran, crude |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 0.0 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 4.9 mg |
| Vitamin K | ~ | 1.9 mcg |
| Thiamin (B1) | 0.3 mg | 2.8 mg |
| Riboflavin (B2) | ~ | 0.3 mg |
| Niacin (B3) | 0.9 mg | 34.0 mg |
| Vitamin B6 | 0.1 mg | 4.1 mg |
| Folate (B9) | 30.0 mcg | 63.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 7.4 mg |
| Choline | ~ | 32.2 mg |
| Minerals | Oats, whole grain, steel cut | Rice bran, crude |
|---|---|---|
| Calcium | 51.3 mg | 57.0 mg |
| Iron | 3.8 mg | 18.5 mg |
| Magnesium | 128.6 mg | 781.0 mg |
| Phosphorus | 417.3 mg | 1,677.0 mg |
| Potassium | 375.9 mg | 1,485.0 mg |
| Sodium | 0.3 mg | 5.0 mg |
| Zinc | 2.8 mg | 6.0 mg |
| Copper | 0.4 mg | 0.7 mg |
| Manganese | 3.4 mg | 14.2 mg |
| Selenium | 29.0 mcg | 15.6 mcg |
| Sterols | Oats, whole grain, steel cut | Rice bran, crude |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Oats, whole grain, steel cut | Rice bran, crude |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.8 g | 10.0 g |
Frequently asked questions
Which has fewer calories, Oats, whole grain, steel cut or Rice bran, crude?
Rice bran, crude has fewer calories: 381 kcal for Oats, whole grain, steel cut vs 316 kcal for Rice bran, crude per 100 g.
Which has more protein, Oats, whole grain, steel cut or Rice bran, crude?
Rice bran, crude has more protein: 12.5 g for Oats, whole grain, steel cut vs 13.4 g for Rice bran, crude per 100 g.
Is Oats, whole grain, steel cut or Rice bran, crude healthier?
Rice bran, crude is lower in calories, and Rice bran, crude is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.