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  6. Wheat Bread vs. Rice bran oil

Wheat Bread vs. Rice bran oil — In-Depth Nutrition Comparison

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Important differences between Wheat Bread and Rice bran oil

  • Wheat Bread has more Selenium, Iron, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, and Folate, however, Rice bran oil has more Vitamin E.
  • Rice bran oil's daily need coverage for Vitamin E is 214% more.
  • Rice bran oil is lower in Sodium.

The food varieties used in the comparison are Bread, wheat, toasted and Oil, rice bran.

Infographic

Wheat Bread vs Rice bran oil 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5742.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +13358.3%
Contains more Vitamin KVitamin K +333.3%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +2241.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated Fat: Sat. Fat 0.989 g
Monounsaturated Fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
21% 42% 37%
Saturated Fat: Sat. Fat 19.7 g
Monounsaturated Fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Contains less Sat. FatSaturated Fat -95%
Contains more Mono. FatMonounsaturated Fat +3756.7%
Contains more Poly. FatPolyunsaturated fat +1934.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Rice bran oil
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Rice bran oil Opinion
Calories 313kcal 884kcal Rice bran oil
Protein 12.96g 0g Wheat Bread
Fats 4.27g 100g Rice bran oil
Vitamin C 0.2mg 0mg Wheat Bread
Net carbs 51.07g 0g Wheat Bread
Carbs 55.77g 0g Wheat Bread
Magnesium 59mg 0mg Wheat Bread
Calcium 165mg 0mg Wheat Bread
Potassium 223mg 0mg Wheat Bread
Iron 4.09mg 0.07mg Wheat Bread
Sugar 6.42g 0g Rice bran oil
Fiber 4.7g 0g Wheat Bread
Copper 0.198mg Wheat Bread
Zinc 1.47mg 0mg Wheat Bread
Phosphorus 188mg 0mg Wheat Bread
Sodium 601mg 0mg Rice bran oil
Vitamin E 0.24mg 32.3mg Rice bran oil
Manganese 1.377mg Wheat Bread
Selenium 33.4µg 0µg Wheat Bread
Vitamin B1 0.439mg 0mg Wheat Bread
Vitamin B2 0.382mg 0mg Wheat Bread
Vitamin B3 6.25mg 0mg Wheat Bread
Vitamin B5 0.456mg 0mg Wheat Bread
Vitamin B6 0.153mg 0mg Wheat Bread
Vitamin K 5.7µg 24.7µg Rice bran oil
Folate 86µg 0µg Wheat Bread
Choline 22.1mg Wheat Bread
Saturated Fat 0.989g 19.7g Wheat Bread
Monounsaturated Fat 1.019g 39.3g Rice bran oil
Polyunsaturated fat 1.72g 35g Rice bran oil
Tryptophan 0.092mg 0mg Wheat Bread
Threonine 0.299mg 0mg Wheat Bread
Isoleucine 0.258mg 0mg Wheat Bread
Leucine 0.461mg 0mg Wheat Bread
Lysine 0.215mg 0mg Wheat Bread
Methionine 0.105mg 0mg Wheat Bread
Phenylalanine 0.315mg 0mg Wheat Bread
Valine 0.31mg 0mg Wheat Bread
Histidine 0.15mg 0mg Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Rice bran oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Wheat Bread
54%
Rice bran oil
Minerals Daily Need Coverage Score
89%
Wheat Bread
0%
Rice bran oil

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 18.711g)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 601mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 60)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.