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Arborio rice vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between Arborio rice and Oatmeal?

  • Arborio rice has less Iron, Vitamin B6, Vitamin B2, Vitamin A RAE, Vitamin B3, Manganese, Vitamin B1, Calcium, and Phosphorus than Oatmeal.
  • Oatmeal's daily need coverage for Iron is 56% higher.

We used Rice, white, short-grain, enriched, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Arborio rice vs Oatmeal infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -100%
Contains more Selenium +50%
Contains more Calcium +7900%
Contains more Iron +308.2%
Contains more Magnesium +225%
Contains more Phosphorus +133.3%
Contains more Potassium +134.6%
Contains more Zinc +55%
Contains more Manganese +56.3%
Equal in Copper - 0.066
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains less Sodium -100%
Contains more Selenium +50%
Contains more Calcium +7900%
Contains more Iron +308.2%
Contains more Magnesium +225%
Contains more Phosphorus +133.3%
Contains more Potassium +134.6%
Contains more Zinc +55%
Contains more Manganese +56.3%
Equal in Copper - 0.066

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B5 +25.2%
Contains more Folate +34.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +58.5%
Contains more Vitamin B2 +1243.8%
Contains more Vitamin B3 +102.6%
Contains more Vitamin B6 +391.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin B5 +25.2%
Contains more Folate +34.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +58.5%
Contains more Vitamin B2 +1243.8%
Contains more Vitamin B3 +102.6%
Contains more Vitamin B6 +391.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +146.2%
Contains more Fats +615.8%
Contains more Water +22.6%
Contains more Other +200%
Equal in Protein - 2.37
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Carbs +146.2%
Contains more Fats +615.8%
Contains more Water +22.6%
Contains more Other +200%
Equal in Protein - 2.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.4%
Contains more Monounsaturated Fat +574.1%
Contains more Polyunsaturated fat +752%
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -77.4%
Contains more Monounsaturated Fat +574.1%
Contains more Polyunsaturated fat +752%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio rice Oatmeal
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Oatmeal Opinion
Net carbs 28.73g 9.97g Arborio rice
Protein 2.36g 2.37g Oatmeal
Fats 0.19g 1.36g Oatmeal
Carbs 28.73g 11.67g Arborio rice
Calories 130kcal 68kcal Arborio rice
Starch 10.37g Oatmeal
Sugar 0.46g Arborio rice
Fiber 1.7g Oatmeal
Calcium 1mg 80mg Oatmeal
Iron 1.46mg 5.96mg Oatmeal
Magnesium 8mg 26mg Oatmeal
Phosphorus 33mg 77mg Oatmeal
Potassium 26mg 61mg Oatmeal
Sodium 0mg 49mg Arborio rice
Zinc 0.4mg 0.62mg Oatmeal
Copper 0.072mg 0.066mg Arborio rice
Manganese 0.357mg 0.558mg Oatmeal
Selenium 7.5µg 5µg Arborio rice
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.164mg 0.26mg Oatmeal
Vitamin B2 0.016mg 0.215mg Oatmeal
Vitamin B3 1.493mg 3.025mg Oatmeal
Vitamin B5 0.397mg 0.317mg Arborio rice
Vitamin B6 0.059mg 0.29mg Oatmeal
Folate 59µg 44µg Arborio rice
Vitamin K 0.4µg Oatmeal
Tryptophan 0.027mg 0.04mg Oatmeal
Threonine 0.084mg 0.083mg Arborio rice
Isoleucine 0.102mg 0.105mg Oatmeal
Leucine 0.195mg 0.2mg Oatmeal
Lysine 0.085mg 0.135mg Oatmeal
Methionine 0.056mg 0.04mg Arborio rice
Phenylalanine 0.126mg 0.13mg Oatmeal
Valine 0.144mg 0.151mg Oatmeal
Histidine 0.056mg 0.057mg Oatmeal
Trans Fat 0.003g Arborio rice
Saturated Fat 0.051g 0.226g Arborio rice
Monounsaturated Fat 0.058g 0.391g Oatmeal
Polyunsaturated fat 0.05g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Arborio rice
27%
Oatmeal
Minerals Daily Need Coverage Score
20%
Arborio rice
45%
Oatmeal

Comparison summary

Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.175g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.