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, 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.
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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 SodiumSodium | -100% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +225% |
| Contains more CalciumCalcium | +7900% |
| Contains more PotassiumPotassium | +134.6% |
| Contains more IronIron | +308.2% |
| Contains more ZincZinc | +55% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains more ManganeseManganese | +56.3% |
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 B5Vitamin B5 | +25.2% |
| Contains more FolateFolate | +34.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +58.5% |
| Contains more Vitamin B2Vitamin B2 | +1243.8% |
| Contains more Vitamin B3Vitamin B3 | +102.6% |
| Contains more Vitamin B6Vitamin B6 | +391.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more CarbsCarbs | +146.2% |
| Contains more FatsFats | +615.8% |
| Contains more WaterWater | +22.6% |
| Contains more OtherOther | +200% |
~equal in
Protein
~2.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains less Sat. FatSaturated fat | -77.4% |
| Contains more Mono. FatMonounsaturated fat | +574.1% |
| Contains more Poly. FatPolyunsaturated 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.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.46mg | 5.96mg | 56% |
| Vitamin B6 | 0.059mg | 0.29mg | 18% |
| Vitamin B2 | 0.016mg | 0.215mg | 15% |
| Vitamin A | 0µg | 130µg | 14% |
| Vitamin B3 | 1.493mg | 3.025mg | 10% |
| Manganese | 0.357mg | 0.558mg | 9% |
| Vitamin B1 | 0.164mg | 0.26mg | 8% |
| Calcium | 1mg | 80mg | 8% |
| Fiber | 1.7g | 7% | |
| Carbs | 28.73g | 11.67g | 6% |
| Phosphorus | 33mg | 77mg | 6% |
| Selenium | 7.5µg | 5µg | 5% |
| Folate | 59µg | 44µg | 4% |
| Magnesium | 8mg | 26mg | 4% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 0.05g | 0.426g | 3% |
| Calories | 130kcal | 68kcal | 3% |
| Sodium | 0mg | 49mg | 2% |
| Zinc | 0.4mg | 0.62mg | 2% |
| Vitamin B5 | 0.397mg | 0.317mg | 2% |
| Fats | 0.19g | 1.36g | 2% |
| Saturated fat | 0.051g | 0.226g | 1% |
| Copper | 0.072mg | 0.066mg | 1% |
| Potassium | 26mg | 61mg | 1% |
| Monounsaturated fat | 0.058g | 0.391g | 1% |
| Choline | 4.7mg | 1% | |
| Protein | 2.36g | 2.37g | 0% |
| Net carbs | 28.73g | 9.97g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.027mg | 0.04mg | 0% |
| Threonine | 0.084mg | 0.083mg | 0% |
| Isoleucine | 0.102mg | 0.105mg | 0% |
| Leucine | 0.195mg | 0.2mg | 0% |
| Lysine | 0.085mg | 0.135mg | 0% |
| Methionine | 0.056mg | 0.04mg | 0% |
| Phenylalanine | 0.126mg | 0.13mg | 0% |
| Valine | 0.144mg | 0.151mg | 0% |
| Histidine | 0.056mg | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
26%
Minerals Daily Need Coverage Score
20%
45%
Comparison summary
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food is cheaper?
Oatmeal is cheaper (difference - $1)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Arborio rice is lower in Saturated fat (difference - 0.175g)
Which food is lower in glycemic index?
Arborio rice is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)