Side-by-Side Comparison

Rolled Oats (Raw) vs White Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-67%

White Rice (Cooked)

White Rice (Cooked) has fewer calories (energy) (130 kcal vs 389 kcal, 259 kcal less).

Higher Protein

+528%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 16.9 g vs 2.7 g in White Rice (Cooked) (+14.2 g, +528%).

Higher Dietary Fiber

+2550%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 0.40 g in White Rice (Cooked) (+10.2 g, +2550%).

Higher Potassium

+1126%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 429 mg vs 35.0 mg in White Rice (Cooked) (+394 mg, +1126%).

Comparing per 100 g standard edible portion.

Nutrient

Rolled Oats (Raw)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

389 kcal19% DV

White Rice (Cooked)

130 kcal7% DV

Rolled Oats (Raw) provides 389 kcal vs 130 kcal in White Rice (Cooked) (+259 kcal, +199%).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

16.9 g34% DV

White Rice (Cooked)

2.7 g5% DV

Rolled Oats (Raw) provides 16.9 g vs 2.7 g in White Rice (Cooked) (+14.2 g, +528%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

66.3 g24% DV

White Rice (Cooked)

28.2 g10% DV

Rolled Oats (Raw) provides 66.3 g vs 28.2 g in White Rice (Cooked) (+38.1 g, +135%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

10.6 g38% DV

White Rice (Cooked)

0.40 g1% DV

Rolled Oats (Raw) provides 10.6 g vs 0.40 g in White Rice (Cooked) (+10.2 g, +2550%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

6.9 g9% DV

White Rice (Cooked)

0.28 g

Rolled Oats (Raw) provides 6.9 g vs 0.28 g in White Rice (Cooked) (+6.6 g, +2364%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.99 g2% DV

White Rice (Cooked)

0.05 g

Rolled Oats (Raw) provides 0.99 g vs 0.05 g in White Rice (Cooked) (+0.94 g, +1880%).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

White Rice (Cooked)

0 mg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Rolled Oats (Raw)

0.42 mg3% DV

White Rice (Cooked)

0.04 mg

Rolled Oats (Raw) provides 0.42 mg vs 0.04 mg in White Rice (Cooked) (+0.38 mg, +950%).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

1.9 µg2% DV

White Rice (Cooked)

0.1 µg

Rolled Oats (Raw) provides 1.9 µg vs 0.1 µg in White Rice (Cooked) (+1.8 µg, +1800%).

Folate (DFE)White Rice (Cooked) higher

Rolled Oats (Raw)

56 µg14% DV

White Rice (Cooked)

58 µg14% DV

White Rice (Cooked) provides 58 µg vs 56 µg in Rolled Oats (Raw) (+2.0 µg, +4%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.76 mg64% DV

White Rice (Cooked)

0.16 mg14% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.16 mg in White Rice (Cooked) (+0.60 mg, +368%).

Riboflavin (Vitamin B2)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.14 mg11% DV

White Rice (Cooked)

0.01 mg1% DV

Rolled Oats (Raw) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.01 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Rolled Oats (Raw)

0.96 mg6% DV

White Rice (Cooked)

1.5 mg9% DV

White Rice (Cooked) provides 1.5 mg vs 0.96 mg in Rolled Oats (Raw) (+0.52 mg, +54%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.3 mg27% DV

White Rice (Cooked)

0.40 mg8% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.40 mg in White Rice (Cooked) (+0.95 mg, +242%).

Vitamin B6Similar

Rolled Oats (Raw)

0.12 mg7% DV

White Rice (Cooked)

0.09 mg5% DV

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRolled Oats (Raw) higher

Rolled Oats (Raw)

2.0 mg

White Rice (Cooked)

1.0 mg

Rolled Oats (Raw) provides 2.0 mg vs 1.0 mg in White Rice (Cooked) (+1.0 mg, +100%).

PotassiumRolled Oats (Raw) higher

Rolled Oats (Raw)

429 mg9% DV

White Rice (Cooked)

35.0 mg1% DV

Rolled Oats (Raw) provides 429 mg vs 35.0 mg in White Rice (Cooked) (+394 mg, +1126%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

54.0 mg4% DV

White Rice (Cooked)

10.0 mg1% DV

Rolled Oats (Raw) provides 54.0 mg vs 10.0 mg in White Rice (Cooked) (+44.0 mg, +440%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

4.7 mg26% DV

White Rice (Cooked)

1.2 mg7% DV

Rolled Oats (Raw) provides 4.7 mg vs 1.2 mg in White Rice (Cooked) (+3.5 mg, +293%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

177 mg42% DV

White Rice (Cooked)

12.0 mg3% DV

Rolled Oats (Raw) provides 177 mg vs 12.0 mg in White Rice (Cooked) (+165 mg, +1375%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

523 mg42% DV

White Rice (Cooked)

43.0 mg3% DV

Rolled Oats (Raw) provides 523 mg vs 43.0 mg in White Rice (Cooked) (+480 mg, +1116%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

4.0 mg36% DV

White Rice (Cooked)

0.49 mg4% DV

Rolled Oats (Raw) provides 4.0 mg vs 0.49 mg in White Rice (Cooked) (+3.5 mg, +710%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

1.2 g6% DV

White Rice (Cooked)

0.08 g

Rolled Oats (Raw) provides 1.2 g vs 0.08 g in White Rice (Cooked) (+1.1 g, +1484%).

Nutrient

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Rolled Oats (Raw)

156 kcal8% DV

White Rice (Cooked)

205 kcal10% DV

White Rice (Cooked) provides 205 kcal vs 156 kcal in Rolled Oats (Raw) (+50 kcal, +32%).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

6.8 g14% DV

White Rice (Cooked)

4.3 g9% DV

Rolled Oats (Raw) provides 6.8 g vs 4.3 g in White Rice (Cooked) (+2.5 g, +59%).

CarbohydratesWhite Rice (Cooked) higher

Rolled Oats (Raw)

26.5 g10% DV

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 26.5 g in Rolled Oats (Raw) (+18.0 g, +68%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

4.2 g15% DV

White Rice (Cooked)

0.63 g2% DV

Rolled Oats (Raw) provides 4.2 g vs 0.63 g in White Rice (Cooked) (+3.6 g, +571%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

2.8 g4% DV

White Rice (Cooked)

0.44 g1% DV

Rolled Oats (Raw) provides 2.8 g vs 0.44 g in White Rice (Cooked) (+2.3 g, +524%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.40 g1% DV

White Rice (Cooked)

0.08 g

Rolled Oats (Raw) provides 0.40 g vs 0.08 g in White Rice (Cooked) (+0.32 g, +401%).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

White Rice (Cooked)

0 mg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Rolled Oats (Raw)

0.17 mg1% DV

White Rice (Cooked)

0.06 mg

Rolled Oats (Raw) provides slightly more vitamin e (0.17 mg vs 0.06 mg).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

0.8 µg1% DV

White Rice (Cooked)

0.2 µg

Rolled Oats (Raw) provides 0.8 µg vs 0.2 µg in White Rice (Cooked) (+0.6 µg, +381%).

Folate (DFE)White Rice (Cooked) higher

Rolled Oats (Raw)

22 µg6% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 22 µg in Rolled Oats (Raw) (+69 µg, +309%).

Thiamin (Vitamin B1)Similar

Rolled Oats (Raw)

0.31 mg25% DV

White Rice (Cooked)

0.26 mg21% DV

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.31 mg).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.06 mg4% DV

White Rice (Cooked)

0.02 mg2% DV

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Rolled Oats (Raw)

0.38 mg2% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 0.38 mg in Rolled Oats (Raw) (+1.9 mg, +507%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Rolled Oats (Raw)

0.54 mg11% DV

White Rice (Cooked)

0.62 mg12% DV

White Rice (Cooked) provides 0.62 mg vs 0.54 mg in Rolled Oats (Raw) (+0.08 mg, +16%).

Vitamin B6White Rice (Cooked) higher

Rolled Oats (Raw)

0.05 mg3% DV

White Rice (Cooked)

0.15 mg9% DV

White Rice (Cooked) provides slightly more vitamin b6 (0.15 mg vs 0.05 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWhite Rice (Cooked) higher

Rolled Oats (Raw)

0.80 mg

White Rice (Cooked)

1.6 mg

White Rice (Cooked) provides 1.6 mg vs 0.80 mg in Rolled Oats (Raw) (+0.78 mg, +98%).

PotassiumRolled Oats (Raw) higher

Rolled Oats (Raw)

172 mg4% DV

White Rice (Cooked)

55.3 mg1% DV

Rolled Oats (Raw) provides 172 mg vs 55.3 mg in White Rice (Cooked) (+116 mg, +210%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

21.6 mg2% DV

White Rice (Cooked)

15.8 mg1% DV

Rolled Oats (Raw) provides 21.6 mg vs 15.8 mg in White Rice (Cooked) (+5.8 mg, +37%).

IronSimilar

Rolled Oats (Raw)

1.9 mg10% DV

White Rice (Cooked)

1.9 mg11% DV

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of iron (1.9 mg).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

70.8 mg17% DV

White Rice (Cooked)

19.0 mg5% DV

Rolled Oats (Raw) provides 70.8 mg vs 19.0 mg in White Rice (Cooked) (+51.8 mg, +273%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

209 mg17% DV

White Rice (Cooked)

67.9 mg5% DV

Rolled Oats (Raw) provides 209 mg vs 67.9 mg in White Rice (Cooked) (+141 mg, +208%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

1.6 mg14% DV

White Rice (Cooked)

0.77 mg7% DV

Rolled Oats (Raw) provides 1.6 mg vs 0.77 mg in White Rice (Cooked) (+0.81 mg, +105%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.49 g2% DV

White Rice (Cooked)

0.12 g1% DV

Rolled Oats (Raw) provides 0.49 g vs 0.12 g in White Rice (Cooked) (+0.37 g, +301%).

Nutrient

Rolled Oats (Raw)Amount per 100 kcal (26 g)

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

101 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of calories (energy) (101 kcal).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

4.4 g9% DV

White Rice (Cooked)

2.1 g4% DV

Rolled Oats (Raw) provides 4.4 g vs 2.1 g in White Rice (Cooked) (+2.3 g, +112%).

CarbohydratesWhite Rice (Cooked) higher

Rolled Oats (Raw)

17.2 g6% DV

White Rice (Cooked)

21.7 g8% DV

White Rice (Cooked) provides 21.7 g vs 17.2 g in Rolled Oats (Raw) (+4.5 g, +26%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

2.8 g10% DV

White Rice (Cooked)

0.31 g1% DV

Rolled Oats (Raw) provides 2.8 g vs 0.31 g in White Rice (Cooked) (+2.4 g, +795%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

1.8 g2% DV

White Rice (Cooked)

0.22 g

Rolled Oats (Raw) provides 1.8 g vs 0.22 g in White Rice (Cooked) (+1.6 g, +732%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.26 g1% DV

White Rice (Cooked)

0.04 g

Rolled Oats (Raw) provides 0.26 g vs 0.04 g in White Rice (Cooked) (+0.22 g, +569%).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

White Rice (Cooked)

0 mg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Rolled Oats (Raw)

0.11 mg1% DV

White Rice (Cooked)

0.03 mg

Rolled Oats (Raw) provides slightly more vitamin e (0.11 mg vs 0.03 mg).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

0.5 µg

White Rice (Cooked)

0.1 µg

Rolled Oats (Raw) provides 0.5 µg vs 0.1 µg in White Rice (Cooked) (+0.4 µg, +542%).

Folate (DFE)White Rice (Cooked) higher

Rolled Oats (Raw)

15 µg4% DV

White Rice (Cooked)

45 µg11% DV

White Rice (Cooked) provides 45 µg vs 15 µg in Rolled Oats (Raw) (+30 µg, +207%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.20 mg17% DV

White Rice (Cooked)

0.13 mg10% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.13 mg).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.04 mg3% DV

White Rice (Cooked)

0.01 mg1% DV

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Rolled Oats (Raw)

0.25 mg2% DV

White Rice (Cooked)

1.1 mg7% DV

White Rice (Cooked) provides 1.1 mg vs 0.25 mg in Rolled Oats (Raw) (+0.89 mg, +355%).

Pantothenic Acid (B5)Similar

Rolled Oats (Raw)

0.35 mg7% DV

White Rice (Cooked)

0.30 mg6% DV

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of pantothenic acid (b5) (0.35 mg).

Vitamin B6Similar

Rolled Oats (Raw)

0.03 mg2% DV

White Rice (Cooked)

0.07 mg4% DV

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWhite Rice (Cooked) higher

Rolled Oats (Raw)

0.52 mg

White Rice (Cooked)

0.77 mg

White Rice (Cooked) provides 0.77 mg vs 0.52 mg in Rolled Oats (Raw) (+0.25 mg, +48%).

PotassiumRolled Oats (Raw) higher

Rolled Oats (Raw)

112 mg2% DV

White Rice (Cooked)

27.0 mg1% DV

Rolled Oats (Raw) provides 112 mg vs 27.0 mg in White Rice (Cooked) (+84.6 mg, +314%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

14.0 mg1% DV

White Rice (Cooked)

7.7 mg1% DV

Rolled Oats (Raw) provides 14.0 mg vs 7.7 mg in White Rice (Cooked) (+6.3 mg, +82%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

1.2 mg7% DV

White Rice (Cooked)

0.92 mg5% DV

Rolled Oats (Raw) provides 1.2 mg vs 0.92 mg in White Rice (Cooked) (+0.30 mg, +33%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

46.0 mg11% DV

White Rice (Cooked)

9.2 mg2% DV

Rolled Oats (Raw) provides 46.0 mg vs 9.2 mg in White Rice (Cooked) (+36.8 mg, +398%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

136 mg11% DV

White Rice (Cooked)

33.1 mg3% DV

Rolled Oats (Raw) provides 136 mg vs 33.1 mg in White Rice (Cooked) (+103 mg, +311%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

1.0 mg9% DV

White Rice (Cooked)

0.38 mg3% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.38 mg in White Rice (Cooked) (+0.65 mg, +174%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.32 g2% DV

White Rice (Cooked)

0.06 g

Rolled Oats (Raw) provides 0.32 g vs 0.06 g in White Rice (Cooked) (+0.26 g, +435%).

Nutrient

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

300 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

13.0 g26% DV

White Rice (Cooked)

6.2 g12% DV

Rolled Oats (Raw) provides 13.0 g vs 6.2 g in White Rice (Cooked) (+6.8 g, +109%).

CarbohydratesWhite Rice (Cooked) higher

Rolled Oats (Raw)

51.0 g19% DV

White Rice (Cooked)

65.1 g24% DV

White Rice (Cooked) provides 65.1 g vs 51.0 g in Rolled Oats (Raw) (+14.0 g, +28%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

8.2 g29% DV

White Rice (Cooked)

0.92 g3% DV

Rolled Oats (Raw) provides 8.2 g vs 0.92 g in White Rice (Cooked) (+7.2 g, +783%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

5.3 g7% DV

White Rice (Cooked)

0.65 g1% DV

Rolled Oats (Raw) provides 5.3 g vs 0.65 g in White Rice (Cooked) (+4.7 g, +721%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.76 g2% DV

White Rice (Cooked)

0.12 g

Rolled Oats (Raw) provides 0.76 g vs 0.12 g in White Rice (Cooked) (+0.65 g, +560%).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

White Rice (Cooked)

0 mg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Rolled Oats (Raw)

0.32 mg2% DV

White Rice (Cooked)

0.09 mg1% DV

Rolled Oats (Raw) provides 0.32 mg vs 0.09 mg in White Rice (Cooked) (+0.23 mg, +250%).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

1.5 µg1% DV

White Rice (Cooked)

0.2 µg

Rolled Oats (Raw) provides 1.5 µg vs 0.2 µg in White Rice (Cooked) (+1.2 µg, +533%).

Folate (DFE)White Rice (Cooked) higher

Rolled Oats (Raw)

43 µg11% DV

White Rice (Cooked)

134 µg33% DV

White Rice (Cooked) provides 134 µg vs 43 µg in Rolled Oats (Raw) (+91 µg, +211%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.59 mg49% DV

White Rice (Cooked)

0.38 mg31% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.38 mg in White Rice (Cooked) (+0.21 mg, +56%).

Riboflavin (Vitamin B2)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.11 mg8% DV

White Rice (Cooked)

0.03 mg2% DV

Rolled Oats (Raw) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.03 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Rolled Oats (Raw)

0.74 mg5% DV

White Rice (Cooked)

3.4 mg21% DV

White Rice (Cooked) provides 3.4 mg vs 0.74 mg in Rolled Oats (Raw) (+2.7 mg, +361%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.0 mg21% DV

White Rice (Cooked)

0.91 mg18% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.91 mg in White Rice (Cooked) (+0.13 mg, +14%).

Vitamin B6White Rice (Cooked) higher

Rolled Oats (Raw)

0.09 mg5% DV

White Rice (Cooked)

0.21 mg13% DV

White Rice (Cooked) provides 0.21 mg vs 0.09 mg in Rolled Oats (Raw) (+0.12 mg, +134%).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Rolled Oats (Raw) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWhite Rice (Cooked) higher

Rolled Oats (Raw)

1.5 mg

White Rice (Cooked)

2.3 mg

White Rice (Cooked) provides 2.3 mg vs 1.5 mg in Rolled Oats (Raw) (+0.77 mg, +50%).

PotassiumRolled Oats (Raw) higher

Rolled Oats (Raw)

330 mg7% DV

White Rice (Cooked)

80.9 mg2% DV

Rolled Oats (Raw) provides 330 mg vs 80.9 mg in White Rice (Cooked) (+249 mg, +309%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

41.6 mg3% DV

White Rice (Cooked)

23.1 mg2% DV

Rolled Oats (Raw) provides 41.6 mg vs 23.1 mg in White Rice (Cooked) (+18.5 mg, +80%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

3.6 mg20% DV

White Rice (Cooked)

2.8 mg15% DV

Rolled Oats (Raw) provides 3.6 mg vs 2.8 mg in White Rice (Cooked) (+0.86 mg, +31%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

136 mg32% DV

White Rice (Cooked)

27.7 mg7% DV

Rolled Oats (Raw) provides 136 mg vs 27.7 mg in White Rice (Cooked) (+109 mg, +392%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

403 mg32% DV

White Rice (Cooked)

99.3 mg8% DV

Rolled Oats (Raw) provides 403 mg vs 99.3 mg in White Rice (Cooked) (+303 mg, +305%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

3.1 mg28% DV

White Rice (Cooked)

1.1 mg10% DV

Rolled Oats (Raw) provides 3.1 mg vs 1.1 mg in White Rice (Cooked) (+1.9 mg, +170%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.94 g5% DV

White Rice (Cooked)

0.18 g1% DV

Rolled Oats (Raw) provides 0.94 g vs 0.18 g in White Rice (Cooked) (+0.76 g, +428%).

Rolled Oats (Raw) vs White Rice (Cooked)

Rolled Oats (Raw)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary