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

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Significant differences between Mustard oil and Rice bran oil

  • Mustard oil has more Monounsaturated Fat, however, Rice bran oil is richer in Polyunsaturated fat.
  • Rice bran oil covers your daily Saturated Fat needs 41% more than Mustard oil.
  • Rice bran oil has 2 times less Monounsaturated Fat than Mustard oil. Mustard oil has 59.187g of Monounsaturated Fat, while Rice bran oil has 39.3g.
  • Mustard oil contains less Saturated Fat.

Specific food types used in this comparison are Oil, mustard and Oil, rice bran.

Infographic

Mustard oil 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.
Contains more Iron +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 3% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Iron +∞%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 646% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 62%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Equal in Fats - 100

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -41.2%
Contains more Monounsaturated Fat +50.6%
Contains more Polyunsaturated fat +64.9%
13% 64% 23%
Saturated Fat: 11.582 g
Monounsaturated Fat: 59.187 g
Polyunsaturated fat: 21.23 g
21% 42% 37%
Saturated Fat: 19.7 g
Monounsaturated Fat: 39.3 g
Polyunsaturated fat: 35 g
Contains less Saturated Fat -41.2%
Contains more Monounsaturated Fat +50.6%
Contains more Polyunsaturated fat +64.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard oil Rice bran oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Iron 0mg 0.07mg Rice bran oil
Vitamin E 32.3mg Rice bran oil
Vitamin K 24.7µg Rice bran oil
Saturated Fat 11.582g 19.7g Mustard oil
Monounsaturated Fat 59.187g 39.3g Mustard oil
Polyunsaturated fat 21.23g 35g Rice bran oil

Which food is preferable for your diet?

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

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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
0%
Mustard oil
54%
Rice bran oil
Minerals Daily Need Coverage Score
0%
Mustard oil
0%
Rice bran oil

Comparison summary

Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Mustard oil
Mustard oil is lower in Saturated Fat (difference - 8.118g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.