Quick Summary
When to Choose Oats
Choose oats for higher fiber (beta-glucan), more protein, breakfast versatility, and heart-healthy cholesterol reduction.
When to Choose Brown Rice (Cooked)
Choose brown rice for classic grain texture, more familiar in many cuisines, gluten-free option, and lower phytic acid.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Oats | Brown Rice (Cooked) | Winner |
|---|---|---|---|
| Calories | 389 | 218 | 🏆 Brown Rice (Cooked) |
| Protein | 16.9g | 5g | 🏆 Oats |
| Carbohydrates | 66.3g | 45.8g | |
| Fiber | 10.6g | 3.5g | 🏆 Oats |
| Total Fat | 6.9g | 0g |
Key Vitamins & Minerals
Magnesium
🏆 Oats has 2.1x more
Phosphorus
🏆 Oats has 3.2x more
Health Benefits Comparison
Oats Benefits
- Clinically proven to lower LDL cholesterol
- Supports stable blood sugar levels
- Promotes lasting satiety for weight management
- Provides prebiotic fiber for gut health
- Rich in antioxidants called avenanthramides
Brown Rice (Cooked) Benefits
- Whole grain with intact bran and germ
- Good source of manganese (88% DV) for metabolism
- Provides selenium (27% DV) for thyroid and immunity
- Contains magnesium (21% DV) for muscle and nerve function
- Rich in fiber (3.5g per cup) for digestive health
Practical Considerations
💰 Cost
Oats: Moderate
Brown Rice (Cooked): Moderate
🕒 Preparation
Oats: Easy
Brown Rice (Cooked): Easy
📦 Storage
Oats: Refrigerate
Brown Rice (Cooked): Refrigerate
🍽️ Versatility
Oats: Very versatile
Brown Rice (Cooked): Very versatile
The Bottom Line
Both Oats and Brown Rice (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Oats if: Choose oats for higher fiber (beta-glucan), more protein, breakfast versatility, and heart-healthy cholesterol reduction.
Choose Brown Rice (Cooked) if: Choose brown rice for classic grain texture, more familiar in many cuisines, gluten-free option, and lower phytic acid.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Oats and Brown Rice (Cooked) in Nutrivio
Compare how Oats and Brown Rice (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
