Oats vs Rice, white, long-grain, parboiled, enriched
Side-by-side nutrition comparison per serving. See which fits your goals better.
Oats and white rice are both staple grains, but their nutritional profiles diverge dramatically. Oats pack 379 calories per 100g dry with 13.2g protein, 67.7g carbs, and an impressive 10.1g fiber including beta-glucan, a soluble fiber clinically proven to lower cholesterol. White rice delivers 123 calories per 100g cooked with 2.91g protein, 26g carbs, and just 0.9g fiber.
Comparing dry to cooked is misleading, so let's normalize: a typical 40g serving of dry oats (cooked into porridge) gives you about 152 calories, 5.3g protein, and 4g fiber. An equivalent 150g serving of cooked white rice provides 185 calories, 4.4g protein, and 1.35g fiber. Oats win on protein and fiber per calorie, while rice wins on versatility across cuisines.
The satiety difference is where oats truly shine. Beta-glucan forms a gel in your stomach that slows digestion dramatically, keeping you full for 3-4 hours after a bowl of oatmeal. White rice digests rapidly, which makes it better for quick energy but worse for appetite control. This single factor makes oats the superior choice for anyone in a caloric deficit.
Pro tip
Overnight oats eliminate morning cooking entirely. Combine 40g oats, 120ml milk, a tablespoon of chia seeds, and a handful of berries in a jar the night before. By morning you have a cold, creamy, 250-calorie breakfast with 10g protein and 7g fiber.
Quick Verdict
Best for weight loss
Rice, white, long-grain, parboiled, enriched
Best for muscle gain
Oats
Best for low-carb
Rice, white, long-grain, parboiled, enriched
Macro Comparison
Oats: 100g (100g) | Rice, white, long-grain, parboiled, enriched: 100g (100g)
379
Oats
123
Rice, white, long-grain, parboiled, enriched
13.2g
Oats
2.91g
Rice, white, long-grain, parboiled, enriched
67.7g
Oats
26g
Rice, white, long-grain, parboiled, enriched
6.52g
Oats
0.37g
Rice, white, long-grain, parboiled, enriched
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Oats
9%
Rice, white, long-grain, parboiled, enriched
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| Nutrient | Oats | Rice, white, long-grain, parboiled, enriched |
|---|---|---|
| Calories | 379 | 123 |
| Protein | 13.2g | 2.9g |
| Carbs | 67.7g | 26g |
| Fat | 6.5g | 0.4g |
| Fiber | 10.1g | 0.9g |
| Sugar | 0.99g | 0.11g |
| Sodium | 6mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 1.11g | 0.07g |
| Potassium | 362mg | 56mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 52mg | 19mg |
| Iron | 4.25mg | 1.81mg |
Which Should You Choose?
For weight loss
Choose Rice, white, long-grain, parboiled, enriched. With 123 calories and 2.91g 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 — 10.3g more than Rice, white, long-grain, parboiled, enriched.
For low-carb diets
Choose Rice, white, long-grain, parboiled, enriched with 26g carbs per serving.
Breakfast choices set the tone for your entire day's eating patterns. Sunn helps you track how your morning carb source affects your hunger levels and snacking later in the day.
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Take the free quizCommon Questions
Is Oats or Rice, white, long-grain, parboiled, enriched better for weight loss?
For weight loss, Rice, white, long-grain, parboiled, enriched is the better choice. Oats has 379 calories and 13.2g protein per serving, while Rice, white, long-grain, parboiled, enriched has 123 calories and 2.91g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Oats or Rice, white, long-grain, parboiled, enriched?
Oats has more protein per serving. Oats provides 13.2g and Rice, white, long-grain, parboiled, enriched provides 2.91g of protein.
Can I eat both oats and rice, white, long-grain, parboiled, enriched together?
Yes! Combining oats and rice, white, long-grain, parboiled, enriched gives you 502 calories and 16.11g protein. This combination can work well as part of a balanced meal.