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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 A RAE, Vitamin B3, Manganese, 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.
Oatmeal
Oatmeal
7
:
3
Arborio rice
Arborio rice
Contains more Calcium +7900%
Contains more Iron +308.2%
Contains more Magnesium +225%
Contains more Phosphorus +133.3%
Contains more Potassium +134.6%
Contains more Zinc +55%
Contains more Manganese +56.3%
Contains less Sodium -100%
Contains more Selenium +50%
Equal in Copper - 0.072
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +7900%
Contains more Iron +308.2%
Contains more Magnesium +225%
Contains more Phosphorus +133.3%
Contains more Potassium +134.6%
Contains more Zinc +55%
Contains more Manganese +56.3%
Contains less Sodium -100%
Contains more Selenium +50%
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" charts 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
4
:
1
Arborio rice
Arborio rice
Contains more Fats +615.8%
Contains more Water +22.6%
Contains more Other +200%
Contains more Carbs +146.2%
Equal in Protein - 2.36
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Arborio rice
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 Fats +615.8%
Contains more Water +22.6%
Contains more Other +200%
Contains more Carbs +146.2%
Equal in Protein - 2.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +574.1%
Contains more Polyunsaturated fat +752%
Contains less Saturated Fat -77.4%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +574.1%
Contains more Polyunsaturated fat +752%
Contains less Saturated Fat -77.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Oatmeal Arborio rice Opinion
Net carbs 9.97g 28.73g Arborio rice
Protein 2.37g 2.36g Oatmeal
Fats 1.36g 0.19g Oatmeal
Carbs 11.67g 28.73g Arborio rice
Calories 68kcal 130kcal Arborio rice
Starch 10.37g Oatmeal
Sugar 0.46g Arborio rice
Fiber 1.7g Oatmeal
Calcium 80mg 1mg Oatmeal
Iron 5.96mg 1.46mg Oatmeal
Magnesium 26mg 8mg Oatmeal
Phosphorus 77mg 33mg Oatmeal
Potassium 61mg 26mg Oatmeal
Sodium 49mg 0mg Arborio rice
Zinc 0.62mg 0.4mg Oatmeal
Copper 0.066mg 0.072mg Arborio rice
Manganese 0.558mg 0.357mg Oatmeal
Selenium 5µg 7.5µg Arborio rice
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.26mg 0.164mg Oatmeal
Vitamin B2 0.215mg 0.016mg Oatmeal
Vitamin B3 3.025mg 1.493mg Oatmeal
Vitamin B5 0.317mg 0.397mg Arborio rice
Vitamin B6 0.29mg 0.059mg Oatmeal
Folate 44µg 59µg Arborio rice
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.027mg Oatmeal
Threonine 0.083mg 0.084mg Arborio rice
Isoleucine 0.105mg 0.102mg Oatmeal
Leucine 0.2mg 0.195mg Oatmeal
Lysine 0.135mg 0.085mg Oatmeal
Methionine 0.04mg 0.056mg Arborio rice
Phenylalanine 0.13mg 0.126mg Oatmeal
Valine 0.151mg 0.144mg Oatmeal
Histidine 0.057mg 0.056mg Oatmeal
Trans Fat 0.003g Arborio rice
Saturated Fat 0.226g 0.051g Arborio rice
Monounsaturated Fat 0.391g 0.058g Oatmeal
Polyunsaturated fat 0.426g 0.05g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Oatmeal
13%
Arborio rice
Minerals Daily Need Coverage Score
45%
Oatmeal
20%
Arborio rice

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)

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.