Parboiled Brown Rice vs Oats
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Per 100 calories, Oats has more protein: 3.5g vs 2.1g (Parboiled Brown Rice).
Parboiled Brown Rice is listed cooked and Oats dry, so this compares them per 100 calories, not per 100g.
Quick Verdict
Best for weight loss
Parboiled Brown Rice
Best for muscle gain
Oats
Best for low-carb
Parboiled Brown Rice
Macro Comparison
Parboiled Brown Rice: 100g (100g) | Oats: 100g (100g)
147
Parboiled Brown Rice
379
Oats
3.09g
Parboiled Brown Rice
13.2g
Oats
31.3g
Parboiled Brown Rice
67.7g
Oats
0.85g
Parboiled Brown Rice
6.52g
Oats
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
8%
Parboiled Brown Rice
14%
Oats
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| Nutrient | Parboiled Brown Rice | Oats |
|---|---|---|
| Calories | 147 | 379 |
| Protein | 3.1g | 13.2g |
| Carbs | 31.3g | 67.7g |
| Fat | 0.9g | 6.5g |
| Fiber | 1.7g | 10.1g |
| Sugar | 0.15g | 0.99g |
| Sodium | 4mg | 6mg |
| Cholesterol | — | 0mg |
| Saturated Fat | 0.21g | 1.11g |
| Potassium | 61mg | 362mg |
| Vitamin A | — | 0mcg |
| Vitamin C | — | 0mg |
| Calcium | 3mg | 52mg |
| Iron | 0.53mg | 4.25mg |
Which Should You Choose?
For weight loss
Choose Parboiled Brown Rice. With 147 calories and 3.09g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Oats. Oats delivers 13.2g protein per serving — 10.1g more than Parboiled Brown Rice.
For low-carb diets
Choose Parboiled Brown Rice with 31.3g carbs per serving.
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Take the free quizCommon Questions
Is Parboiled Brown Rice or Oats better for weight loss?
For weight loss, Parboiled Brown Rice is the better choice. Parboiled Brown Rice has 147 calories and 3.09g protein per serving, while Oats has 379 calories and 13.2g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Parboiled Brown Rice or Oats?
Oats has more protein per serving. Parboiled Brown Rice provides 3.09g and Oats provides 13.2g of protein.
Can I eat both parboiled brown rice and oats together?
Yes! Combining parboiled brown rice and oats gives you 526 calories and 16.29g protein. This combination can work well as part of a balanced meal.