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  6. Oatmeal vs. Arborio rice

Oatmeal vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between oatmeal and arborio rice?

  • Arborio rice has less iron, vitamin B6, vitamin B2, vitamin B3, manganese, vitamin A, vitamin B1, calcium, and phosphorus than oatmeal.
  • Oatmeal's daily need coverage for iron is 56% higher.

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

Infographic

Oatmeal vs Arborio rice infographic
Infographic link

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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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%
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%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +50%
~equal in Copper ~0.072mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more FolateFolate +34.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Arborio rice DV% diff.
Iron 5.96mg 1.46mg 56%
Vitamin B6 0.29mg 0.059mg 18%
Vitamin B2 0.215mg 0.016mg 15%
Vitamin A 130µg 0µg 14%
Vitamin B3 3.025mg 1.493mg 10%
Manganese 0.558mg 0.357mg 9%
Vitamin B1 0.26mg 0.164mg 8%
Calcium 80mg 1mg 8%
Fiber 1.7g 7%
Carbs 11.67g 28.73g 6%
Phosphorus 77mg 33mg 6%
Selenium 5µg 7.5µg 5%
Folate 44µg 59µg 4%
Magnesium 26mg 8mg 4%
Starch 10.37g 4%
Polyunsaturated fat 0.426g 0.05g 3%
Calories 68kcal 130kcal 3%
Sodium 49mg 0mg 2%
Zinc 0.62mg 0.4mg 2%
Vitamin B5 0.317mg 0.397mg 2%
Fats 1.36g 0.19g 2%
Saturated fat 0.226g 0.051g 1%
Copper 0.066mg 0.072mg 1%
Potassium 61mg 26mg 1%
Monounsaturated fat 0.391g 0.058g 1%
Choline 4.7mg 1%
Protein 2.37g 2.36g 0%
Net carbs 9.97g 28.73g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.027mg 0%
Threonine 0.083mg 0.084mg 0%
Isoleucine 0.105mg 0.102mg 0%
Leucine 0.2mg 0.195mg 0%
Lysine 0.135mg 0.085mg 0%
Methionine 0.04mg 0.056mg 0%
Phenylalanine 0.13mg 0.126mg 0%
Valine 0.151mg 0.144mg 0%
Histidine 0.057mg 0.056mg 0%

Macronutrient Comparison

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

Fat Type Comparison

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

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