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Grains
Rolled Oats vs White Rice
Per 100g, Rolled Oats has 12g carbs and White Rice has 28.5g (GI 55 vs 73). Rolled Oats is the better-quality carb for steadier energy with 1.3g more fiber and a lower glycemic index.
Rolled Oats is the better-quality carb
Side by side
per 100g| Metric | Rolled Oats | White Rice |
|---|---|---|
Calories — | 70.9 | 129.7 |
Total carbs — | 12g | 28.5g |
Net carbs — | 10.3g | 28.1g |
Fiber Higher wins | 1.7g | 0.4g |
Sugar Lower wins | 0.5g | 0.1g |
Protein Higher wins | 2.5g | 2.7g |
Glycemic index Lower wins | 55 | 73 |
Glycemic load Lower wins | 5.7 | 20.5 |
Highlighted cell wins each row for carb quality. Values normalised per 100g from USDA reference data.
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