Oats vs Rice, white, long-grain, regular, raw, unenriched
Original comparison by NutriVerdict
Bottom line: Oats is the more nutrient-dense of the two, scoring 65 of 100 to 39 for Rice, white, long-grain, regular, raw, unenriched.
Oats score 65 of 100, well ahead of white rice at 39. Oats more than double the protein of white rice per 100 g (16.9 g vs 7.13 g) and carry over eight times the fiber (10.6 g vs 1.3 g), while white rice has more carbohydrate (80 g vs 66.3 g) for slightly fewer calories (365 vs 389).
Choose oats when you want more protein and fiber from a grain-based breakfast or side. Choose white rice when you need a lighter, lower-fiber carbohydrate that pairs neutrally with strong-flavored dishes. Sodium is low for both (2 mg vs 5 mg), so it isn't a meaningful factor here.
Head to head, per 100 g
| Metric | Oats | Rice, white |
|---|---|---|
| Nutrient Density Score | 65 | 39 |
| Calories | 389 kcal | 365 kcal |
| Protein | 17 g | 7.1 g |
| Carbohydrate | 66 g | 80 g |
| Dietary fiber | 11 g | 1.3 g |
| Sugars | - | 0.1 g |
| Total fat | 6.9 g | 0.7 g |
| Saturated fat | 1.2 g | 0.2 g |
| Sodium | 2 mg | 5 mg |
| Potassium | 429 mg | 115 mg |
| Calcium | 54 mg | 28 mg |
| Iron | 4.7 mg | 0.8 mg |
| Magnesium | 177 mg | 25 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 0 ug |
| Vitamin E | - | 0.1 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Oats healthier than Rice, white, long-grain, regular, raw, unenriched?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Oats scores higher, 65 of 100 to 39. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Oats or Rice, white, long-grain, regular, raw, unenriched?
Oats has more protein, 16.9 g per 100 g to 7.1 g.
Which has fewer calories?
Rice, white, long-grain, regular, raw, unenriched is lower in calories, 365 kcal per 100 g to 389 kcal.
Which has more fiber?
Oats has more dietary fiber, 10.6 g per 100 g to 1.3 g.