Nutrition Comparison
Oats (Dry) vs White Rice (Cooked)
Side-by-side nutrition face-off — all values per 100 grams
Calories
389 kcalvs130 kcal
White Rice (Cooked) wins
Protein
17gvs2.7g
Oats (Dry) wins
Fat
7gvs0.3g
White Rice (Cooked) wins
Oats (Dry)White Rice (Cooked)
389 kcalCalories130 kcal
17gProtein2.7g
66gCarbs28g
7gFat0.3g
10gFiber0.4g
1gSugar0g
2mgSodium1mg
| Nutrient | Oats (Dry) | White Rice (Cooked) | Winner |
|---|---|---|---|
| Calories | 389kcal | 130kcal | White Rice (Cooked) |
| Protein | 17g | 2.7g | Oats (Dry) |
| Carbs | 66g | 28g | Oats (Dry) |
| Fat | 7g | 0.3g | White Rice (Cooked) |
| Fiber | 10g | 0.4g | Oats (Dry) |
| Sugar | 1g | 0g | White Rice (Cooked) |
| Sodium | 2mg | 1mg | White Rice (Cooked) |
Popular Food Comparisons
Frequently Asked Questions
Which has more calories, Oats (Dry) or White Rice (Cooked)?
Oats (Dry) has 389 kcal per 100g while White Rice (Cooked) has 130 kcal per 100g. White Rice (Cooked) is lower in calories by 259 kcal.
Which has more protein, Oats (Dry) or White Rice (Cooked)?
Oats (Dry) has 17g of protein per 100g while White Rice (Cooked) has 2.7g. Oats (Dry) is higher in protein.
Is Oats (Dry) healthier than White Rice (Cooked)?
It depends on your goals. Oats (Dry) has 389 kcal, 17g protein, and 7g fat per 100g, while White Rice (Cooked) has 130 kcal, 2.7g protein, and 0.3g fat. Choose based on whether you're optimizing for protein, calories, or overall macros.