Rice congee (cooked) vs Oatmeal (cooked with water)
Both count toward 30 plants a week.
| Rice congee (cooked) | Oatmeal (cooked with water) | |
|---|---|---|
| Protein · per 100 g | 0.8 g | 2.5 g |
| Carbs · per 100 g | 8.4 g | 12.0 g |
| Fat · per 100 g | 0.1 g | 1.5 g |
| Fiber · per 100 g | 0.1 g | 1.7 g |
| Energy · per 100 g | 39.0 kcal | 71.0 kcal |
| Protein · per 100 kcal | 2.1 g | 3.6 g |
| To hit 30 g protein | 3750 g · 1462 kcal | 1181 g · 839 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Oatmeal (cooked with water) delivers 1.7× the protein per calorie of Rice congee (cooked) (3.6 g vs 2.1 g per 100 kcal).
More protein / 100 g: OatmealMore fiber / 100 g: OatmealLighter per 100 g: Rice congeeSmaller 30 g portion: Oatmeal
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.