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Oatmeal vs Arborio rice - In-Depth Nutrition Comparison

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What are the main differences between Oatmeal and Arborio rice?

  • Oatmeal is richer in Iron, Vitamin B6, Vitamin B2, Vitamin B3, Manganese, Vitamin B1, Calcium, and Phosphorus, yet Arborio rice is richer in Vitamin A.
  • Oatmeal's daily need coverage for Iron is 56% higher.
  • Oatmeal has 80 times more Calcium than Arborio rice. Oatmeal has 80mg of Calcium, while Arborio rice has 1mg.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oatmeal
Oatmeal
6
:
2
Arborio rice
Arborio rice
Contains more Iron +308.2%
Contains more Calcium +7900%
Contains more Potassium +134.6%
Contains more Magnesium +225%
Contains more Zinc +55%
Contains more Phosphorus +133.3%
Contains less Sodium -100%
Equal in Copper - 0.072
Oatmeal
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Arborio rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +308.2%
Contains more Calcium +7900%
Contains more Potassium +134.6%
Contains more Magnesium +225%
Contains more Zinc +55%
Contains more Phosphorus +133.3%
Contains less Sodium -100%
Equal in Copper - 0.072

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oatmeal
Oatmeal
7
:
2
Arborio rice
Arborio rice
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%
Contains more Vitamin B5 +25.2%
Contains more Folate +34.1%
Oatmeal
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Arborio rice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
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%
Contains more Vitamin B5 +25.2%
Contains more Folate +34.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
13
Arborio rice
Mineral Summary Score
44
Oatmeal
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Oatmeal
14%
Arborio rice
Carbohydrates
12%
Oatmeal
29%
Arborio rice
Fats
6%
Oatmeal
1%
Arborio rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Arborio rice
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Oatmeal Arborio rice Opinion
Calories 68 130 Arborio rice
Protein 2.37 2.36 Oatmeal
Fats 1.36 0.19 Oatmeal
Vitamin C 0 0
Carbs 11.67 28.73 Arborio rice
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 1.46 Oatmeal
Calcium 80 1 Oatmeal
Potassium 61 26 Oatmeal
Magnesium 26 8 Oatmeal
Sugar 0.46 Arborio rice
Fiber 1.7 Oatmeal
Copper 0.066 0.072 Arborio rice
Zinc 0.62 0.4 Oatmeal
Starch 10.37 Oatmeal
Phosphorus 77 33 Oatmeal
Sodium 49 0 Arborio rice
Vitamin A 433 0 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.26 0.164 Oatmeal
Vitamin B2 0.215 0.016 Oatmeal
Vitamin B3 3.025 1.493 Oatmeal
Vitamin B5 0.317 0.397 Arborio rice
Vitamin B6 0.29 0.059 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folate 44 59 Arborio rice
Trans Fat 0.003 Arborio rice
Saturated Fat 0.226 0.051 Arborio rice
Monounsaturated Fat 0.391 0.058 Oatmeal
Polyunsaturated fat 0.426 0.05 Oatmeal
Tryptophan 0.04 0.027 Oatmeal
Threonine 0.083 0.084 Arborio rice
Isoleucine 0.105 0.102 Oatmeal
Leucine 0.2 0.195 Oatmeal
Lysine 0.135 0.085 Oatmeal
Methionine 0.04 0.056 Arborio rice
Phenylalanine 0.13 0.126 Oatmeal
Valine 0.151 0.144 Oatmeal
Histidine 0.057 0.056 Oatmeal
Fructose 0 Oatmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.