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  6. Cauliflower vs. Rice bran oil

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

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Important differences between Cauliflower and Rice bran oil

  • Cauliflower has more Vitamin C, Folate, Vitamin B6, Vitamin B5, Potassium, Fiber, and Phosphorus, however, Rice bran oil has more Vitamin E , and Vitamin K.
  • Rice bran oil's daily need coverage for Vitamin E is 215% more.
  • Cauliflower is lower in Saturated Fat.

The food varieties used in the comparison are Cauliflower, raw and Oil, rice bran.

Infographic

Cauliflower 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.
Cauliflower
Cauliflower
9
:
1
Rice bran oil
Rice bran oil
Contains more Calcium +∞%
Contains more Iron +500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
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 +500%
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.
Cauliflower
Cauliflower
8
:
2
Rice bran oil
Rice bran oil
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 E +40275%
Contains more Vitamin K +59.4%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 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 E +40275%
Contains more Vitamin K +59.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
4
:
1
Rice bran oil
Rice bran oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +35614.3%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +35614.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Rice bran oil
Rice bran oil
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +115488.2%
Contains more Polyunsaturated fat +112803.2%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 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 -99.3%
Contains more Monounsaturated Fat +115488.2%
Contains more Polyunsaturated fat +112803.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower 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 Cauliflower Rice bran oil Opinion
Net carbs 2.97g 0g Cauliflower
Protein 1.92g 0g Cauliflower
Fats 0.28g 100g Rice bran oil
Carbs 4.97g 0g Cauliflower
Calories 25kcal 884kcal Rice bran oil
Fructose 0.97g Cauliflower
Sugar 1.91g 0g Rice bran oil
Fiber 2g 0g Cauliflower
Calcium 22mg 0mg Cauliflower
Iron 0.42mg 0.07mg Cauliflower
Magnesium 15mg 0mg Cauliflower
Phosphorus 44mg 0mg Cauliflower
Potassium 299mg 0mg Cauliflower
Sodium 30mg 0mg Rice bran oil
Zinc 0.27mg 0mg Cauliflower
Copper 0.039mg Cauliflower
Manganese 0.155mg Cauliflower
Selenium 0.6µg 0µg Cauliflower
Vitamin E 0.08mg 32.3mg Rice bran oil
Vitamin C 48.2mg 0mg Cauliflower
Vitamin B1 0.05mg 0mg Cauliflower
Vitamin B2 0.06mg 0mg Cauliflower
Vitamin B3 0.507mg 0mg Cauliflower
Vitamin B5 0.667mg 0mg Cauliflower
Vitamin B6 0.184mg 0mg Cauliflower
Folate 57µg 0µg Cauliflower
Vitamin K 15.5µg 24.7µg Rice bran oil
Tryptophan 0.02mg 0mg Cauliflower
Threonine 0.076mg 0mg Cauliflower
Isoleucine 0.071mg 0mg Cauliflower
Leucine 0.106mg 0mg Cauliflower
Lysine 0.217mg 0mg Cauliflower
Methionine 0.02mg 0mg Cauliflower
Phenylalanine 0.065mg 0mg Cauliflower
Valine 0.125mg 0mg Cauliflower
Histidine 0.056mg 0mg Cauliflower
Saturated Fat 0.13g 19.7g Cauliflower
Monounsaturated Fat 0.034g 39.3g Rice bran oil
Polyunsaturated fat 0.031g 35g Rice bran oil
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
59%
Rice bran oil
Minerals Daily Need Coverage Score
13%
Cauliflower
0%
Rice bran oil

Comparison summary

Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 19.57g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.