Avena vs Arroz blanco (cocido): Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Avena | Arroz blanco (cocido) | Difference |
|---|---|---|---|
| Calories | 389kcal19% DV | 130kcal7% DV | +259kcal |
| Protein | 17g34% DV | 2.7g5% DV | +14.3g |
| Carbohydrates | 66g22% DV | 28g9% DV | +38g |
| Fat | 6.9g11% DV | 0.3g0% DV | +6.6g |
| Fiber | 11g44% DV | 0.4g2% DV | +10.6g |
| Iron | 4.7mg26% DV | 1.2mg7% DV | +3.5mg |
| Calcium | 54mg5% DV | 10mg1% DV | +44mg |
| Vitamin C | 0mg0% DV | 0mg0% DV | Equal |
| Potassium | 429mg12% DV | 35mg1% DV | +394mg |
| Magnesium | 177mg44% DV | 12mg3% DV | +165mg |
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🏆 Verdict: Avena or Arroz blanco (cocido)?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Arroz blanco (cocido) has fewer calories (130 vs 389 kcal), better for weight loss diets.
- Avena wins in protein (17g vs 2.7g), ideal for muscle gain.
- Avena provides more fiber (11g vs 0.4g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Avena if...
- You want more protein (17g vs 2.7g)
- You need more fiber (11g vs 0.4g)
- You need more iron (4.7mg vs 1.2mg)
- You enjoy its flavor and texture in your recipes
Choose Arroz blanco (cocido) if...
- You want fewer calories (130 vs 389 kcal)
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Avena or Arroz blanco (cocido) have more protein?
Avena has more protein: 17g vs 2.7g per 100g.
Does Avena or Arroz blanco (cocido) have more calories?
Avena has more calories: 389 kcal vs 130 kcal per 100g.
Which is better for weight loss, avena or arroz blanco (cocido)?
For weight loss, choose the food with fewer calories and more satiety. Arroz blanco (cocido) (130 kcal) has fewer calories. Also, Avena provides more fiber (11g), which increases satiety.
Can you combine avena and arroz blanco (cocido)?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Avena provides 17g of protein and Arroz blanco (cocido) provides 2.7g, resulting in a more complete amino acid and micronutrient profile.
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