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, protein, zinc, vitamin B5, and carbs 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Arborio rice

Oats

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Arborio rice

Oats

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 D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Folate ~56µg

All nutrients comparison - raw data values

Nutrient			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%
Protein per 100 calories	1.8g	4.3g	N/A
Calories per 10 g protein	551kcal	230kcal	N/A
Weight per 100 calories	77g	26g	N/A
Unsaturated / Saturated Fat ratio	2.1	3.9	N/A
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%