# item.guide
Side-by-Side Comparison Staple Grains & Cereals

Brown Rice (Whole Grain) vs. Rolled Oats (Old Fashioned)

Comparing 2 standards across 10 specifications. 10 key differences identified.

Comparing:
Brown Rice (Whole Grain)
Rolled Oats (Old Fashioned)
Brown Rice (Whole Grain) →

Brown rice retains the nutrient-dense bran and germ layers. Per 100g raw, it delivers 370 kcal, 77.2g carbohydrates (3.5g fiber), 7.94g protein, 2.92g healthy lipids, and a moderate glycemic index of 55.

View full Brown Rice (Whole Grain) spec sheet →
Rolled Oats (Old Fashioned) →

Rolled oats are steamed and flattened whole oat groats (Avena sativa). Per 100g raw, they provide 389 kcal, 66.3g carbohydrates (10.6g fiber, including 4g beta-glucan soluble fiber), 16.9g protein, and 6.9g fat with a low glycemic index of 55.

View full Rolled Oats (Old Fashioned) spec sheet →

Specification Comparison Table

10 Parameters
Parameter / Spec
Brown Rice (Whole Grain)
Rolled Oats (Old Fashioned)
Energy / Calories
370 kcal 389 kcal
Carbohydrates
77.2 g 66.3 g
Dietary Fiber
3.5 g 10.6 g
Net Carbohydrates
73.7 g 55.7 g
Protein
7.94 g 16.9 g
Total Fat
2.92 g 6.90 g
Glycemic Index (GI)
55 (Medium) 55 (Low-Medium)
Water Content
10.4 g 8.2 g
Gluten Status
Naturally Gluten-Free Naturally Gluten-Free (Requires certified processing)
Standard Water-to-Rice Ratio
2.25 : 1.0 (by volume) 2.0 : 1.0 (Liquid to Oats)

Other Alternatives to Compare

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