Rice vs. Oatmeal – What’s The Difference?

This post contains affiliate links, and I will be compensated if you make a purchase after clicking on my links, at no cost to you.

Grains are something that we all eat in some way, shape, or form every day. Grains are an excellent source of carbs, and they can help us achieve our daily recommended intake of carbohydrates and energy, which is essential for refueling our glycogen stores and providing energy for our everyday tasks. There are many options for choosing the right type of grain for yourself or incorporating it into your family meals. 

But two popular types of grains that have taken over the world are Rice and Oatmeal. Rice is considered the 2nd most important cereal among all others. According to a survey, we harvested almost 496 million metric tons of milled Rice last year, and the global per capita consumption of Rice was around 54 kg! Oats have been quite popular as well. 

A survey found that approximately 562,220 metric tons of oats were exported in 2020 from Canada alone. Now that’s a lot, and imagine the amount consumed on a global scale. Even though Rice and Oatmeal are very popular foods, many of us don’t know much about them and the basic differences between them. 

In this article, we will try to differentiate these two nutritious grains and help you understand them better. So, keep on reading to find out more!


Rice is considered one of the most popular and important grains that humans have domesticated. But Rice is not a whole grain. For Rice to be considered whole-grain, it has to be minimally processed, which means that it must have its outer covering called husk and hull intact.

But often, this outer covering is removed to make the rice grain easier to chew and softer. But this comes at a price. And that price is lowering the nutritional value of Rice. The removal of the hull is known as hulling, and the removal of husk is known as husking. Only the endosperm is left for consumption when both the husk and hull are removed.

One of the major differences between Rice and oats is that all types of oats are considered whole grains, while most of the Rice consumed in the world today is processed. So consequently, not all Rice are whole grains. Rice is available in many different forms, but almost all forms have a soft texture that is not softer than Oatmeal but soft enough to be considered close to it.

Rice does not start sticking together when cooked unless you cook them for too long, in which case they will form a messy mesh that would be close to being inedible. But there are certain types of Rice known for their sticking quality, for instance, the Japanese Rice, which is used in making sushi.

Rice should never be consumed raw, as it might have several microorganisms like bacteria and mold on its surface, and if we consume this, it can have a detrimental effect on our GI and can cause health problems like Diarrhea and food poisoning.


Oatmeal is a whole grain in all its shapes, forms, and sizes. Yes, even if you process the oats (to make rolled oats), they’ll still be whole grains. When the oats are pressed to convert them into Oatmeal, the outer coverings (germ and barn) are still present.

When we cook the oats, we have a soft, smooth, and creamy texture. Additionally, the oats usually tend to stick together and form a mesh that we call porridge, unlike Rice which doesn’t stick together and remains separate.

You can eat raw oats if you want, but it is generally not recommended. Cooking the oats can break down the starches and make it easier for your digestive tract to digest them. If your digestive systems get overwhelmed, you can end up having constipation, which is a real bummer, especially when you are trying to improve your health by eating healthy.

One of the incredible things about Oatmeal is its bland flavor and absorptive abilities; this means that the Oatmeal will taste like whatever ingredients you use. For instance, if you make Oatmeal with honey or cinnamon, that’s what your Oatmeal will taste like. On the other hand, Rice has an earthy flavor that can be experienced even if you are consuming Rice with other things.

One of the most popular ways of integrating Oatmeal into your daily life is to eat Oatmeal as breakfast. Oatmeal has a lot of fiber and slow-digesting carbohydrates, which can keep you feeling full for longer and provide energy throughout the day, or at least till your next meal or snack. Additionally, Oatmeal has plenty of other nutrients, which we will talk about next.

Rice Nutrition vs. Oatmeal Nutrition

Oats contain higher level levels of proteins and fats, but they have lower carbohydrates than Rice; This makes Oatmeal a good food item for people that are trying to lose weight because the protein in the Oatmeal stimulates lean tissue growth and the higher the amount of lean tissues a person has, the more calories they will burn while being at rest. And if you complement this with other healthy food and a good workout routine, you will be on your way to becoming the better version of yourself in no time.

Rice has high amounts of Iron, B3, B5, and folate. Folate and Iron are essential for healthy blood production. And if you want to eat Rice to improve your nutritional status, it is better to consume brown Rice instead of White Rice.

So What’s the Difference Between Rice and Oatmeal

  • Rice has a high amount of Iron, B3, B5, and folate, while Oats contain higher levels of proteins and fats, but they have lower carbohydrates than Rice.
  • Rice can’t be consumed raw as it can cause food poisoning and GI issues, while you can consume Oatmeal raw if you want.
  • Rice usually stays separate after cooking, while Oatmeal usually forms a porridge and sticks together.