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Oat vs Arborio rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 5)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 1.166g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Arborio rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
10
Arborio rice
Mineral Summary Score
74
Oat
8
Arborio rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
7
:
Contains more Iron +223.3%
Contains more Calcium +5300%
Contains more Potassium +1550%
Contains more Magnesium +2112.5%
Contains more Copper +769.4%
Contains more Zinc +892.5%
Contains more Phosphorus +1484.8%
Contains less Sodium -100%
Contains more Iron +223.3%
Contains more Calcium +5300%
Contains more Potassium +1550%
Contains more Magnesium +2112.5%
Contains more Copper +769.4%
Contains more Zinc +892.5%
Contains more Phosphorus +1484.8%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
4
:
Contains more Vitamin B1 +365.2%
Contains more Vitamin B2 +768.8%
Contains more Vitamin B5 +239.8%
Contains more Vitamin B6 +101.7%
Contains more Vitamin B3 +55.4%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B1 +365.2%
Contains more Vitamin B2 +768.8%
Contains more Vitamin B5 +239.8%
Contains more Vitamin B6 +101.7%
Contains more Vitamin B3 +55.4%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
14%
Arborio rice
Carbohydrates
66%
Oat
29%
Arborio rice
Fats
32%
Oat
1%
Arborio rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Arborio rice Opinion
Calories 389 130 Oat
Protein 16.89 2.36 Oat
Fats 6.9 0.19 Oat
Vitamin C 0 0
Carbs 66.27 28.73 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 1.46 Oat
Calcium 54 1 Oat
Potassium 429 26 Oat
Magnesium 177 8 Oat
Sugars
Fiber 10.6 Oat
Copper 0.626 0.072 Oat
Zinc 3.97 0.4 Oat
Starch
Phosphorus 523 33 Oat
Sodium 2 0 Arborio rice
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.763 0.164 Oat
Vitamin B2 0.139 0.016 Oat
Vitamin B3 0.961 1.493 Arborio rice
Vitamin B5 1.349 0.397 Oat
Vitamin B6 0.119 0.059 Oat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 57 Arborio rice
Trans Fat
Saturated Fat 1.217 0.051 Arborio rice
Monounsaturated Fat 2.178 0.058 Oat
Polyunsaturated fat 2.535 0.05 Oat
Tryptophan 0.234 0.027 Oat
Threonine 0.575 0.084 Oat
Isoleucine 0.694 0.102 Oat
Leucine 1.284 0.195 Oat
Lysine 0.701 0.085 Oat
Methionine 0.312 0.056 Oat
Phenylalanine 0.895 0.126 Oat
Valine 0.937 0.144 Oat
Histidine 0.405 0.056 Oat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.