Brown rice, cooked vs Oats, dry

Brown rice, cooked2

Leader

Oats, dry7

Oats, dry leads 7–2 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Oats, dry comes out ahead, winning 7 of 9 nutrient match-ups.

Pick Brown rice, cooked for less sugar and less saturated fat.

Pick Oats, dry for more protein, more fiber, less sodium, more potassium, more calcium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
2.23 g
3.47 gWIN
Carbohydrate
20.8 g
17.86 g
Fibermore is better
1.3 g
2.66 gWIN
Total sugarsless is better
WIN0.2 g
0.26 g
Total fat
0.79 g
1.72 g
Saturated fatless is better
WIN0.21 g
0.29 g
Sodiumless is better
3.25 mg
1.58 mgWIN
Potassiummore is better
69.92 mg
95.51 mgWIN
Calciummore is better
2.44 mg
13.72 mgWIN
Ironmore is better
0.46 mg
1.12 mgWIN
Magnesiummore is better
31.71 mg
36.41 mgWIN
Vitamin Cmore is better
0 mg
0 mg
Vitamin Dmore is better
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Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.