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.
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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
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Contains
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Iron
+308.2%
Contains
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Calcium
+7900%
Contains
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Potassium
+134.6%
Contains
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Magnesium
+225%
Contains
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Zinc
+55%
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Phosphorus
+133.3%
Contains
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Sodium
-100%
Equal in Copper - 0.072
Contains
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Iron
+308.2%
Contains
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Calcium
+7900%
Contains
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Potassium
+134.6%
Contains
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Magnesium
+225%
Contains
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Zinc
+55%
Contains
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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
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Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+58.5%
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Vitamin B2
+1243.8%
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Vitamin B3
+102.6%
Contains
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Vitamin B6
+391.5%
Contains
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Vitamin B5
+25.2%
Contains
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Folate
+34.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+58.5%
Contains
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Vitamin B2
+1243.8%
Contains
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Vitamin B3
+102.6%
Contains
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Vitamin B6
+391.5%
Contains
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Vitamin B5
+25.2%
Contains
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Folate
+34.1%
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
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 the food
Protein
14%

14%

Carbohydrates
12%

29%

Fats
6%

1%

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.
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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 Sugars |
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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 |
Which food is preferable in case of diets?


is better in case of low diet
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Low Calories diet |
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Low Fats diet |
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Low Carbs diet |
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Low glycemic index diet |
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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 contains less Sugars?

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