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 A, vitamin B3, manganese, vitamin B1, calcium, and phosphorus, yet arborio rice is richer in carbs.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oatmeal

Arborio rice

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oatmeal

Arborio rice

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 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			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%
Calcium	80mg	1mg	8%
Vitamin B1	0.26mg	0.164mg	8%
Fiber	1.7g		7%
Carbs	11.67g	28.73g	6%
Phosphorus	77mg	33mg	6%
Selenium	5µg	7.5µg	5%
Magnesium	26mg	8mg	4%
Starch	10.37g		4%
Folate	44µg	59µg	4%
Calories	68kcal	130kcal	3%
Polyunsaturated fat	0.426g	0.05g	3%
Fats	1.36g	0.19g	2%
Zinc	0.62mg	0.4mg	2%
Sodium	49mg	0mg	2%
Vitamin B5	0.317mg	0.397mg	2%
Potassium	61mg	26mg	1%
Copper	0.066mg	0.072mg	1%
Choline	4.7mg		1%
Saturated fat	0.226g	0.051g	1%
Monounsaturated fat	0.391g	0.058g	1%
Protein	2.37g	2.36g	0%
Protein per 100 calories	3.5g	1.8g	N/A
Calories per 10 g protein	287kcal	551kcal	N/A
Weight per 100 calories	147g	77g	N/A
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%