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Arborio rice vs. Oats — In-Depth Nutrition Comparison

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Differences between arborio rice and oats

  • Arborio rice contains less manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, vitamin B5, potassium, and vitamin B2 than oats.
  • Oats' daily need coverage for manganese is 198% higher.

The food types used in this comparison are Rice, white, short-grain, enriched, cooked and Oats.

Infographic

Arborio rice vs Oats 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2112.5%
Contains more CalciumCalcium +5300%
Contains more PotassiumPotassium +1550%
Contains more IronIron +223.3%
Contains more CopperCopper +769.4%
Contains more ZincZinc +892.5%
Contains more PhosphorusPhosphorus +1484.8%
Contains more ManganeseManganese +1277%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Oats
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin B3Vitamin B3 +55.4%
Contains more Vitamin B1Vitamin B1 +365.2%
Contains more Vitamin B2Vitamin B2 +768.8%
Contains more Vitamin B5Vitamin B5 +239.8%
Contains more Vitamin B6Vitamin B6 +101.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~56µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Arborio rice Oats DV% diff.
Manganese 0.357mg 4.916mg 198%
Phosphorus 33mg 523mg 70%
Copper 0.072mg 0.626mg 62%
Vitamin B1 0.164mg 0.763mg 50%
Fiber 10.6g 42%
Iron 1.46mg 4.72mg 41%
Magnesium 8mg 177mg 40%
Zinc 0.4mg 3.97mg 32%
Protein 2.36g 16.89g 29%
Vitamin B5 0.397mg 1.349mg 19%
Polyunsaturated fat 0.05g 2.535g 17%
Selenium 7.5µg 14%
Calories 130kcal 389kcal 13%
Carbs 28.73g 66.27g 13%
Potassium 26mg 429mg 12%
Fats 0.19g 6.9g 10%
Vitamin B2 0.016mg 0.139mg 9%
Calcium 1mg 54mg 5%
Vitamin B6 0.059mg 0.119mg 5%
Saturated fat 0.051g 1.217g 5%
Monounsaturated fat 0.058g 2.178g 5%
Vitamin B3 1.493mg 0.961mg 3%
Folate 59µg 56µg 1%
Net carbs 28.73g 55.67g N/A
Sodium 0mg 2mg 0%
Tryptophan 0.027mg 0.234mg 0%
Threonine 0.084mg 0.575mg 0%
Isoleucine 0.102mg 0.694mg 0%
Leucine 0.195mg 1.284mg 0%
Lysine 0.085mg 0.701mg 0%
Methionine 0.056mg 0.312mg 0%
Phenylalanine 0.126mg 0.895mg 0%
Valine 0.144mg 0.937mg 0%
Histidine 0.056mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +733.7%
Contains more ProteinProtein +615.7%
Contains more FatsFats +3531.6%
Contains more CarbsCarbs +130.7%
Contains more OtherOther +805.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +3655.2%
Contains more Poly. FatPolyunsaturated fat +4970%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.