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Oatmeal vs Arborio rice - In-Depth Nutrition 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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
:
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 Folic acid (B9) +46.2%
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 Folic acid (B9) +46.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oatmeal
10
Arborio rice
Mineral Summary Score
25
Oatmeal
8
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 the food
Protein
14%
Oatmeal
14%
Arborio rice
Carbohydrates
12%
Oatmeal
29%
Arborio rice
Fats
6%
Oatmeal
1%
Arborio rice

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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 contains less Sugars?
Arborio rice
Arborio rice contains less Sugars (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 - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
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
Sugars 0.46 Oatmeal
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
Folic acid (B9) 39 57 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
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.