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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

Both foods compared at 100 kcal.

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
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.47 g
    2.07 g
  • Carbohydrate
    17.86 g
    21.67 g
  • Fibermore is better
    WIN2.66 g
    0.31 g
  • Total sugarsless is better
    0.26 g
    0.04 gWIN
  • Total fat
    1.72 g
    0.22 g
  • Saturated fatless is better
    0.29 g
    0.06 gWIN
  • Sodiumless is better
    1.58 mg
    0.77 mgWIN
  • Potassiummore is better
    WIN95.51 mg
    26.92 mg
  • Calciummore is better
    WIN13.72 mg
    7.69 mg
  • Ironmore is better
    WIN1.12 mg
    0.92 mg
  • Magnesiummore is better
    WIN36.41 mg
    9.23 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