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.
- Oatmeal has 10000000 times more Vitamin A RAE than Arborio rice. Oatmeal has 130µg of Vitamin A RAE, while Arborio rice has 0µg.
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
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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
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Calcium
+7900%
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Iron
+308.2%
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Magnesium
+225%
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Phosphorus
+133.3%
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Potassium
+134.6%
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Zinc
+55%
Contains
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Sodium
-100%
Equal in Copper - 0.072
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Calcium
+7900%
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Iron
+308.2%
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Magnesium
+225%
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Phosphorus
+133.3%
Contains
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Potassium
+134.6%
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Zinc
+55%
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
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Contains
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Vitamin A
+∞%
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Vitamin B1
+58.5%
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Vitamin B2
+1243.8%
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Vitamin B3
+102.6%
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Vitamin B6
+391.5%
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Vitamin B5
+25.2%
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Folate
+34.1%
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Vitamin A
+∞%
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Vitamin B1
+58.5%
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Vitamin B2
+1243.8%
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Vitamin B3
+102.6%
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Vitamin B6
+391.5%
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Vitamin B5
+25.2%
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Folate
+34.1%
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.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.97g | 28.73g |
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| Protein | 2.37g | 2.36g |
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| Fats | 1.36g | 0.19g |
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| Carbs | 11.67g | 28.73g |
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| Calories | 68kcal | 130kcal |
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| Starch | 10.37g | g |
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| Fructose | 0g | g |
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| Sugar | 0.46g | g |
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| Fiber | 1.7g | g |
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| Calcium | 80mg | 1mg |
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| Iron | 5.96mg | 1.46mg |
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| Magnesium | 26mg | 8mg |
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| Phosphorus | 77mg | 33mg |
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| Potassium | 61mg | 26mg |
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| Sodium | 49mg | 0mg |
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| Zinc | 0.62mg | 0.4mg |
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| Copper | 0.066mg | 0.072mg |
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| Vitamin A | 433IU | 0IU |
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| Vitamin E | 0.07mg | mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.26mg | 0.164mg |
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| Vitamin B2 | 0.215mg | 0.016mg |
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| Vitamin B3 | 3.025mg | 1.493mg |
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| Vitamin B5 | 0.317mg | 0.397mg |
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| Vitamin B6 | 0.29mg | 0.059mg |
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| Folate | 44µg | 59µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0.4µg | µg |
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| Tryptophan | 0.04mg | 0.027mg |
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| Threonine | 0.083mg | 0.084mg |
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| Isoleucine | 0.105mg | 0.102mg |
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| Leucine | 0.2mg | 0.195mg |
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| Lysine | 0.135mg | 0.085mg |
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| Methionine | 0.04mg | 0.056mg |
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| Phenylalanine | 0.13mg | 0.126mg |
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| Valine | 0.151mg | 0.144mg |
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| Histidine | 0.057mg | 0.056mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0.003g | g |
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| Saturated Fat | 0.226g | 0.051g |
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| Monounsaturated Fat | 0.391g | 0.058g |
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| Polyunsaturated fat | 0.426g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
13
Mineral Summary Score
44
14
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%
14%
Carbohydrates
12%
29%
Fats
6%
1%
Comparison summary
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food is cheaper?
Oatmeal is cheaper (difference - $1)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Arborio rice is lower in Saturated Fat (difference - 0.175g)
Which food is lower in glycemic index?
Arborio rice is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)