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Plate
Oats, dry Leader
Oats, dry6
VS
White rice, cooked
White rice, cooked3

Oats, dry leads 6–3 · 9 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

Oats, dry comes out ahead, winning 6 of 9 nutrient match-ups.

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

Pick White rice, cooked for less sugar, less saturated fat and less sodium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    379 kcal
    130 kcal
  • Proteinmore is better
    WIN13.15 g
    2.69 g
  • Carbohydrate
    67.7 g
    28.17 g
  • Fibermore is better
    WIN10.1 g
    0.4 g
  • Total sugarsless is better
    0.99 g
    0.05 gWIN
  • Total fat
    6.52 g
    0.28 g
  • Saturated fatless is better
    1.11 g
    0.08 gWIN
  • Sodiumless is better
    6 mg
    1 mgWIN
  • Potassiummore is better
    WIN362 mg
    35 mg
  • Calciummore is better
    WIN52 mg
    10 mg
  • Ironmore is better
    WIN4.25 mg
    1.2 mg
  • Magnesiummore is better
    WIN138 mg
    12 mg
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

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.

Oats, dry vs White rice, cooked · Foodatron