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Oat vs Arborio rice - In-Depth Nutrition Comparison

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Differences between Oat and Arborio rice

  • Arborio rice contains less Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Zinc, Vitamin B5, Potassium, and Vitamin B2 than Oat.
  • Oat's daily need coverage for Manganese is 198% higher.
  • Arborio rice contains 22 times less Magnesium than Oat. Oat contains 177mg of Magnesium, while Arborio rice contains 8mg.

The food types used in this comparison are Oats and Rice, white, short-grain, enriched, cooked.

Infographic

Oat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +5300%
Contains more Iron +223.3%
Contains more Magnesium +2112.5%
Contains more Phosphorus +1484.8%
Contains more Potassium +1550%
Contains more Zinc +892.5%
Contains more Copper +769.4%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +5300%
Contains more Iron +223.3%
Contains more Magnesium +2112.5%
Contains more Phosphorus +1484.8%
Contains more Potassium +1550%
Contains more Zinc +892.5%
Contains more Copper +769.4%
Contains less Sodium -100%

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
Oat
4
:
Contains more Vitamin B1 +365.2%
Contains more Vitamin B2 +768.8%
Contains more Vitamin B5 +239.8%
Contains more Vitamin B6 +101.7%
Contains more Vitamin B3 +55.4%
Equal in Folate - 59
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% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +365.2%
Contains more Vitamin B2 +768.8%
Contains more Vitamin B5 +239.8%
Contains more Vitamin B6 +101.7%
Contains more Vitamin B3 +55.4%
Equal in Folate - 59

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.
Oat Arborio rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Arborio rice Opinion
Net carbs 55.67g 28.73g Oat
Protein 16.89g 2.36g Oat
Fats 6.9g 0.19g Oat
Carbs 66.27g 28.73g Oat
Calories 389kcal 130kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber 10.6g g Oat
Calcium 54mg 1mg Oat
Iron 4.72mg 1.46mg Oat
Magnesium 177mg 8mg Oat
Phosphorus 523mg 33mg Oat
Potassium 429mg 26mg Oat
Sodium 2mg 0mg Arborio rice
Zinc 3.97mg 0.4mg Oat
Copper 0.626mg 0.072mg Oat
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.164mg Oat
Vitamin B2 0.139mg 0.016mg Oat
Vitamin B3 0.961mg 1.493mg Arborio rice
Vitamin B5 1.349mg 0.397mg Oat
Vitamin B6 0.119mg 0.059mg Oat
Folate 56µg 59µg Arborio rice
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.234mg 0.027mg Oat
Threonine 0.575mg 0.084mg Oat
Isoleucine 0.694mg 0.102mg Oat
Leucine 1.284mg 0.195mg Oat
Lysine 0.701mg 0.085mg Oat
Methionine 0.312mg 0.056mg Oat
Phenylalanine 0.895mg 0.126mg Oat
Valine 0.937mg 0.144mg Oat
Histidine 0.405mg 0.056mg Oat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.217g 0.051g Arborio rice
Monounsaturated Fat 2.178g 0.058g Oat
Polyunsaturated fat 2.535g 0.05g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
33
Oat
13
Arborio rice
Mineral Summary Score
112
Oat
14
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 food.
Protein
101%
Oat
14%
Arborio rice
Carbohydrates
66%
Oat
29%
Arborio rice
Fats
32%
Oat
1%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 10)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 1.166g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.