Brown rice vs oatmeal? That’s a subject that comes with a lot of arguments, but before we go into all that, let’s play a quick game:

Take a quick guess: Do I have brown rice or oatmeal in my kitchen right now? You have 5 seconds to make your choice.

Did you pick any of the two? Well, You are right. Great job! Give yourself a pat on the back?

Trying to choose between brown rice vs oatmeal can be a headache. You can’t go wrong with brown rice or oatmeal. They are both high in fiber and complex carbohydrates. They are healthy and nutritious.

Brown rice and oatmeal are whole-grain foods that makeup part of a healthy diet. They’re unrefined. This means the fiber and nutrients haven’t been stripped away during the manufacturing process. 

Brown rice and oatmeal have a lot in common according to their nutritional value, however, there are still some key differences that may help you determine which whole grain you should settle for or prioritize, as the case may be.

Brown rice vs Oatmeal (Nutritional value)

Here is a breakdown of brown rice and oats nutritional value.


Preparing a cup of oatmeal with water and no salt provides 165 calories. On the other hand, a cup of brown rice prepared with water and no salt gives 216 calories.


Brown rice and oats provide B vitamins like niacin, thiamin, and B-6. However, if you are trying to make a choice based on their nutritional value, it’s a little tricky because brown rice provides more niacin and B-6 than oats, while oats have more thiamine than rice.

Taking brown rice or oats will provide you with your daily vitamin needs. Vitamins are necessary for the proper functioning of the body.

B vitamins help with energy metabolism and heart health and digestion.


A serving of oats provides 25 grams while a serving of brown rice provides 45 grams. This explains the differences in the number of calories they contain.

Anytime my aunt comes over to the house, I prepare oats because she is following a low-carbohydrate diet, and taking oats helps her stay with her daily carb requirement.


A serving of either grain provides you with 4 grams each. Fiber helps with weight control and digestion.

Although oats and brown rice provide 4 grams of fiber, the makeup in the fiber they provide differs.

The fiber in oats dissolves in water because it is soluble. Soluble fiber plays a role in reducing sugar levels and cholesterol.


Brown rice and oats contain iron, magnesium, phosphorus, manganese, and selenium. However, oats contain more iron than brown rice while brown rice contains more magnesium and manganese which plays a role in muscle and nerve functions and helps to regulate the body’s sugar levels.

Preparation time

If you are trying to choose between brown rice and oats, their preparation time can also help you reach a decision faster.

It takes 10 minutes to get oats ready, while brown rice takes between 40 to 50 minutes to be ready. 

So there you go! Brown rice or oats? If you ask me, I will say it depends on my schedule and how hungry I am or how much time I have on my side. If I want to fix a quick meal, then I am not sitting around for 40 to 50 minutes waiting for my brown rice to get ready. I will make sumptuous oatmeal.

Meanwhile, on a beautiful less-busy Sunday noon, talk about brown rice served with prawns, veggies, and red wine. It’s worth every bit of the wait.

Health benefits of oatmeal

Bowl of oatmeal porridge with banana slices, raspberries and chopped nuts, closeup view. Healthy vegan vegetarian breakfast cereals

Oats are one of the healthiest grains on earth. If you are on a gluten-free diet, then oatmeal should be your go-to hot breakfast cereal.  H=

Contain antioxidants

Oats contain antioxidants and polyphenol compounds. Most importantly, they contain avenanthramides. Avenanthramides may help reduce blood pressure levels while increasing the production of nitric acid. This compound also has anti-itching and anti-inflammatory effects.

Helps with digestion and lower blood sugar levels

Oats help with digestion and reduce blood sugar levels. This is because oats are rich in fiber. They contain beta-glucan, a type of soluble fiber.

Beta-glucan fiber health benefits include:

  • Increased growth of good bacteria in the digestive tract.
  • Reduced blood sugar and insulin.

Improves blood sugar control

Due to the soluble fiber glucan-beta, oats play a role in improving insulin sensitivity and help lower blood sugar levels.

Relieves constipation

According to this study, oat bran ( the fiber-rich outer layer of the grain) may help relieve constipation in older people.

According to this trial, 30 elderly patients who consumed soups containing oats bran for 12 weeks had their well-being improved. 

Simple ways to incorporate oats into your diet

Oats are a great addition to a healthy diet. Most of the time, I make oatmeal porridge for breakfast on Mondays.

On Monday, I put on my busy mom’s coat. I have to attend to the kids, prepare for the week, and work. Making oatmeal porridge saves me a lot of stress. It’s a fantastic way to kill time and still have something nutritious and healthy. 

Oats are often included in baked goods, muesli, granola, and bread.

Health benefits of brown rice

brown rice on wood

Heart health

Brown rice is a heart-healthy food. It contains fiber and compounds that are beneficial for the heart. 

According to this study, 560,000 people who ate the most dietary fiber were reported to show a 24-59% lower risk of developing heart diseases compared to those who ate the least whole grains.

Brown rice is also a good source of lignans. Lignans may help to reduce risk factors associated with heart diseases.

Also, brown rice contains magnesium, a mineral that helps to keep the heart-healthy.  

One review of 40 studies found that increasing dietary magnesium was associated with a 7–22% lower risk of stroke and heart failure.

A great choice for people with diabetes

Brown rice has a lower glycemic index than white rice. This means it digests slower and has less of an impact on blood sugar.

Simple ways to incorporate brown rice into your diet

I love brown rice because of its versatility. So, if you are like me that often get bored of repeating recipes and always want to try new recipes, then brown rice should come before oats for you.

I love to make my brown rice with a lot of veggies and proteins like this super delicious brown rice noodles with peanut sauce recipe. I garnished this recipe with basil leaves and carrots. For the sauce, I used creamy peanut butter, chicken broth, toasted sesame oil and more. I hope you make this!

For breakfast on saturday mornings, while hubby is watering the garden, I love to prepare brown rice crackers. A simple definition of a savory breakfast!

I also make a lot of stir-fries using brown rice. Brown rice is a loyal partner to Tofu and a variety of vegetables.

Not satisfied yet? This one should satisfy your cravings: Use brown rice to make brown rice krispies. I tried this recipe for the first time while my family and I were going on a summer road trip for the first time ever! Just get ready for the addiction that will hit you after you try this recipe. (No, backing out allowed. I warned you?)

Let me know if you try these recipes! I am rooting for you.

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