Steamed Rice VS Rolled Oats
A detailed nutritional comparison
Steamed Rice
Rolled Oats
🎯 Quick Verdict
Rolled oats offer more protein and fiber compared to steamed rice, making them a better choice for sustained energy and heart health. Steamed rice is simpler in composition, lower in fat, and versatile for quick meals or low-fiber diets. Both are good plant-based options, but oats excel in overall nutrition for health-conscious diets.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g | 130 per 100g | − |
| Protein | 2.7g per 100g | 5.5g per 100g | ✓ |
| Carbs | 28g per 100g | 23g per 100g | ✓ |
| Fat | 0.3g per 100g | 2g per 100g | ✓ |
| Fiber | 0.4g per 100g | 4g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B1 (Thiamin) | 0.1mg per 100g | 0.3mg per 100g | ✓ |
| Iron | 0.2mg per 100g | 1.5mg per 100g | ✓ |
| Magnesium | 12mg per 100g | 50mg per 100g | ✓ |
| Calcium | 10mg per 100g | 20mg per 100g | ✓ |
🏆 Category Winners
Protein
Rolled oats provide over double the protein compared to steamed rice.
Fiber
Rolled oats have 10x more fiber per serving than steamed rice.
Calories
Both foods contain approximately 130 calories per 100g, making them equal in caloric density.
Vitamins
Rolled oats are richer in key nutrients like iron, magnesium, and thiamin.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high-carb and not suitable for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are entirely plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Check Packaging
Rice is naturally gluten-free, while oats may require verification for cross-contamination.
Paleo
Food 1: Compatible
Food 2: Not Compatible
Rice aligns with paleo diets in moderation, whereas oats are excluded.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Each food contains over 20g of carbs per 100g and is not suitable for strict low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Low in fat for heart health
- Provides easily digestible carbs for quick energy
- Naturally gluten-free for sensitive diets
Food 2 Benefits
- High in fiber to promote digestion and regulate blood sugar
- Good source of plant-based protein for muscle maintenance
- Rich in magnesium and iron for bone health and energy production
- Contains antioxidants supporting overall health
✅ The Bottom Line
Choose steamed rice for quick energy, simple meals, or low-fiber diets, and rolled oats for sustained energy and a nutrient-dense option with more protein and fiber. Both are versatile and can complement various dietary patterns.
Choose Food 1 for: Quick meals, post-digestive recovery, low-fat carb sources
Choose Food 2 for: Heart health, high-fiber diets, sustained energy needs
