USDA-derived comparison
Oats (porridge, dry) vs Brown Rice (cooked)
Oats (porridge, dry) leads for Phosphorus, Vitamin B1 and Iron per 100g, while Brown Rice (cooked) holds its own elsewhere.
Who each is for: Choose oats (porridge, dry) for phosphorus and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Oats (porridge, dry)
Typical serving: 40 g (40g)
24/100
Brown Rice (cooked)
Typical serving: 1 cup (195g)
5/100
No clear per-100g leads, which is a result in itself.
Full Brown Rice (cooked) pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Oats (porridge, dry) | Brown Rice (cooked) |
|---|---|---|
| Calories | 379 kcal | 123 kcal |
| Protein | 13 g | 3 g |
| Carbs | 68 g | 26 g |
| Fat | 7 g | 1 g |
| Fiber | 10 g | 2 g |
| Sat fat | 1 g | 0 g |
| Sodium | 6 mg | 4 mg |
| Potassium | 362 mg | 86 mg |
| Calcium | 52 mg | 3 mg |
| Iron | 4.3 mg | 0.6 mg |
| Magnesium | 138 mg | 39 mg |
| Zinc | 3.6 mg | 0.7 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 32 µg | 9 µg |
Servings differ: 40 g of oats (porridge, dry) is about 40g, 1 cup of brown rice (cooked) about 195g. Scale accordingly before deciding anything on the 100g basis alone.
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