Oats, whole grain, steel cut vs Rice, white, long-grain, regular, raw, enriched
Nutrition comparison per 100 g.
Oats, whole grain, steel cut
381 kcal
Rice, white, long-grain, regular, raw, enriched
365 kcal
Calories
381 kcal
365 kcal
Protein
12.5 g
7.1 g
Carbs
69.8 g
80.0 g
Fiber
~
1.3 g
Sugars
~
0.1 g
Fat
5.8 g
0.7 g
Sodium
0 mg
5 mg
Key takeaways
- Rice, white, long-grain, regular, raw, enriched has 4% fewer calories (365 kcal vs 381 kcal).
- Oats, whole grain, steel cut has more protein (12.5 g vs 7.1 g).
- Oats, whole grain, steel cut has more carbs (69.8 g vs 80.0 g).
- Rice, white, long-grain, regular, raw, enriched has more fat (0.7 g vs 5.8 g).
- Oats, whole grain, steel cut has more sodium (0 mg vs 5 mg).
| Macronutrients | Oats, whole grain, steel cut | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Calories | 381 kcal | 365 kcal |
| Protein | 12.5 g | 7.1 g |
| Total Fat | 5.8 g | 0.7 g |
| Total Carbohydrate | 69.8 g | 80.0 g |
| Dietary Fiber | ~ | 1.3 g |
| Total Sugars | ~ | 0.1 g |
| Water | 10.1 g | 11.6 g |
| Carbohydrates | Oats, whole grain, steel cut | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Total Carbohydrate | 69.8 g | 80.0 g |
| Dietary Fiber | ~ | 1.3 g |
| Starch | 54.9 g | ~ |
| Total Sugars | ~ | 0.1 g |
| Fats & Fatty Acids | Oats, whole grain, steel cut | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Total Fat | 5.8 g | 0.7 g |
| Saturated Fat | ~ | 0.2 g |
| Monounsaturated Fat | ~ | 0.2 g |
| Polyunsaturated Fat | ~ | 0.2 g |
| Omega-3 Fatty Acids | ~ | 31.0 mg |
| Omega-6 Fatty Acids | ~ | 146.0 mg |
| Protein & Amino Acids | Oats, whole grain, steel cut | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Protein | 12.5 g | 7.1 g |
| Histidine | ~ | 168.0 mg |
| Isoleucine | ~ | 308.0 mg |
| Leucine | ~ | 589.0 mg |
| Lysine | ~ | 258.0 mg |
| Methionine | ~ | 168.0 mg |
| Phenylalanine | ~ | 381.0 mg |
| Threonine | ~ | 255.0 mg |
| Tryptophan | ~ | 83.0 mg |
| Valine | ~ | 435.0 mg |
| Alanine | ~ | 413.0 mg |
| Arginine | ~ | 594.0 mg |
| Aspartic Acid | ~ | 670.0 mg |
| Cystine | ~ | 146.0 mg |
| Glutamic Acid | ~ | 1,389.0 mg |
| Glycine | ~ | 325.0 mg |
| Proline | ~ | 335.0 mg |
| Serine | ~ | 375.0 mg |
| Tyrosine | ~ | 238.0 mg |
| Vitamins | Oats, whole grain, steel cut | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 0.0 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 0.1 mg |
| Vitamin K | ~ | 0.1 mcg |
| Thiamin (B1) | 0.3 mg | 0.6 mg |
| Riboflavin (B2) | ~ | 0.0 mg |
| Niacin (B3) | 0.9 mg | 4.2 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 30.0 mcg | 231.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 1.0 mg |
| Choline | ~ | 5.8 mg |
| Minerals | Oats, whole grain, steel cut | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Calcium | 51.3 mg | 28.0 mg |
| Iron | 3.8 mg | 4.3 mg |
| Magnesium | 128.6 mg | 25.0 mg |
| Phosphorus | 417.3 mg | 115.0 mg |
| Potassium | 375.9 mg | 115.0 mg |
| Sodium | 0.3 mg | 5.0 mg |
| Zinc | 2.8 mg | 1.1 mg |
| Copper | 0.4 mg | 0.2 mg |
| Manganese | 3.4 mg | 1.1 mg |
| Selenium | 29.0 mcg | 15.1 mcg |
| Sterols | Oats, whole grain, steel cut | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Oats, whole grain, steel cut | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.8 g | 0.6 g |
Frequently asked questions
Which has fewer calories, Oats, whole grain, steel cut or Rice, white, long-grain, regular, raw, enriched?
Rice, white, long-grain, regular, raw, enriched has fewer calories: 381 kcal for Oats, whole grain, steel cut vs 365 kcal for Rice, white, long-grain, regular, raw, enriched per 100 g.
Which has more protein, Oats, whole grain, steel cut or Rice, white, long-grain, regular, raw, enriched?
Oats, whole grain, steel cut has more protein: 12.5 g for Oats, whole grain, steel cut vs 7.1 g for Rice, white, long-grain, regular, raw, enriched per 100 g.
Is Oats, whole grain, steel cut or Rice, white, long-grain, regular, raw, enriched healthier?
Rice, white, long-grain, regular, raw, enriched is lower in calories, and Oats, whole grain, steel cut is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.