Oats vs White rice: Nutrition Comparison | Macros, Protein, Calories
Side-by-side nutrition comparison: Oats vs White rice. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.
Oats vs White rice: Complete Nutrition Comparison
At a Glance
Oats vs White rice — Nutrition per 100g
Oats vs White rice: Key Differences
Oats wins on protein (13.5g vs 7.1g per 100g — 90.1% more)
White rice is leaner (0.7g fat vs 6.9g — 885.7% less fat)
White rice is lower calorie (360 kcal vs 379 kcal per 100g)
Oats wins on protein efficiency (3.6g protein per 100 kcal)
Oats vs White rice: Decision Matrix
Oats vs White rice — Nutrient Density per Calorie
Oats vs White rice by Serving Size
How Much Oats or White rice to Hit Your Goal
Raw, Cooked, and Logging Comparison
Which Diet Does Each Food Fit?
Oats Benefit Signals
- Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.
Oats Daily Nutrient Coverage
Oats Condition-Aware Nutrition Notes
How to Substitute Oats for White rice (and Vice Versa)
To substitute White rice for Oats (same protein): Use 1.9× the weight. Example: replace 100g Oats with 190g White rice.
To substitute Oats for White rice (same protein): Use 0.53× the weight. Example: replace 100g White rice with 53g Oats.
Both are in the Grain category, making them interchangeable in most recipes from a culinary standpoint.
Protein Quality Comparison
DIAAS (Digestible Indispensable Amino Acid Score) measures protein digestibility and amino acid profile. A score ≥1.0 means complete protein; ≥0.75 is good quality; <0.75 indicates some limiting amino acids.
Oats vs White rice — Frequently Asked Questions
When to Choose Oats vs White rice
Choose Oats for: maximum protein per gram of food, cutting phases, high-protein meal prep.
Choose White rice for: variety, lower calorie option.
Oats vs White rice: Which Should You Choose?
Oats and White rice are both nutritious foods with different macro profiles. Oats provides 13.5g protein, 67.7g carbs, and 6.9g fat per 100g at 379 kcal. White rice provides 7.1g protein, 80g carbs, and 0.7g fat at 360 kcal.
The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.
Oats Page Quality Signals
Data Sources & Methodology
Data source: USDA FoodData Central.
Comparison method: All macro values are calculated from the same USDA per-100g baseline. Percentage differences are computed as ((foodA − foodB) / foodB) × 100. Winners are determined per individual macro — a food can win on protein and lose on fat simultaneously. No weighting or aggregation is applied.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.