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  6. Broccoli vs. Rice bran oil

Broccoli vs. Rice bran oil — In-Depth Nutrition Comparison

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What are the differences between Broccoli and Rice bran oil?

  • Broccoli is higher in Vitamin C, Vitamin K, Folate, Vitamin B6, Vitamin B5, Fiber, Phosphorus, and Potassium, yet Rice bran oil is higher in Vitamin E .
  • Rice bran oil's daily need coverage for Vitamin E is 210% more.
  • The amount of Saturated Fat in Broccoli is lower.

We used Broccoli, raw and Oil, rice bran types in this article.

Infographic

Broccoli 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.
Broccoli
Broccoli
9
:
1
Rice bran oil
Rice bran oil
Contains more Calcium +∞%
Contains more Iron +942.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Rice bran oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 3% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +942.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
10
:
1
Rice bran oil
Rice bran oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +311.3%
Contains more Vitamin E +4041%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Rice bran oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 646% 0% 0% 0% 0% 0% 0% 0% 0% 0% 62%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +311.3%
Contains more Vitamin E +4041%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
4
:
1
Rice bran oil
Rice bran oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +26927%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Rice bran oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +26927%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Rice bran oil
Rice bran oil
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +357172.7%
Contains more Polyunsaturated fat +92005.3%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Rice bran oil
21% 42% 37%
Saturated Fat: 19.7 g
Monounsaturated Fat: 39.3 g
Polyunsaturated fat: 35 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +357172.7%
Contains more Polyunsaturated fat +92005.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Rice bran oil Opinion
Net carbs 4.04g 0g Broccoli
Protein 2.82g 0g Broccoli
Fats 0.37g 100g Rice bran oil
Carbs 6.64g 0g Broccoli
Calories 34kcal 884kcal Rice bran oil
Fructose 0.68g Broccoli
Sugar 1.7g 0g Rice bran oil
Fiber 2.6g 0g Broccoli
Calcium 47mg 0mg Broccoli
Iron 0.73mg 0.07mg Broccoli
Magnesium 21mg 0mg Broccoli
Phosphorus 66mg 0mg Broccoli
Potassium 316mg 0mg Broccoli
Sodium 33mg 0mg Rice bran oil
Zinc 0.41mg 0mg Broccoli
Copper 0.049mg Broccoli
Manganese 0.21mg Broccoli
Selenium 2.5µg 0µg Broccoli
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 32.3mg Rice bran oil
Vitamin C 89.2mg 0mg Broccoli
Vitamin B1 0.071mg 0mg Broccoli
Vitamin B2 0.117mg 0mg Broccoli
Vitamin B3 0.639mg 0mg Broccoli
Vitamin B5 0.573mg 0mg Broccoli
Vitamin B6 0.175mg 0mg Broccoli
Folate 63µg 0µg Broccoli
Vitamin K 101.6µg 24.7µg Broccoli
Tryptophan 0.033mg 0mg Broccoli
Threonine 0.088mg 0mg Broccoli
Isoleucine 0.079mg 0mg Broccoli
Leucine 0.129mg 0mg Broccoli
Lysine 0.135mg 0mg Broccoli
Methionine 0.038mg 0mg Broccoli
Phenylalanine 0.117mg 0mg Broccoli
Valine 0.125mg 0mg Broccoli
Histidine 0.059mg 0mg Broccoli
Saturated Fat 0.039g 19.7g Broccoli
Monounsaturated Fat 0.011g 39.3g Rice bran oil
Polyunsaturated fat 0.038g 35g Rice bran oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Rice bran oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Broccoli
59%
Rice bran oil
Minerals Daily Need Coverage Score
19%
Broccoli
0%
Rice bran oil

Comparison summary

Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 19.661g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.