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  6. Oat vs. Rice bran oil

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

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A recap on differences between Oat and Rice bran oil

  • Oat is higher than Rice bran oil in Phosphorus, Vitamin B1, Iron, Fiber, Magnesium, Zinc, Vitamin B5, Folate, and Potassium.
  • Rice bran oil covers your daily Saturated Fat needs 92% more than Oat.
  • The amount of Saturated Fat in Oat is lower.

Food varieties used in this article are Oats and Oil, rice bran.

Infographic

Oat 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.
Oat
Oat
8
:
2
Rice bran oil
Rice bran oil
Contains more Calcium +∞%
Contains more Iron +6642.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains less Sodium -100%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
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 +6642.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
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.
Oat
Oat
7
:
2
Rice bran oil
Rice bran oil
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Rice bran oil
Rice bran oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1349.3%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +1349.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
1
:
2
Rice bran oil
Rice bran oil
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +1704.4%
Contains more Polyunsaturated fat +1280.7%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 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 -93.8%
Contains more Monounsaturated Fat +1704.4%
Contains more Polyunsaturated fat +1280.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Rice bran oil
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar 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 Oat Rice bran oil Opinion
Net carbs 55.67g 0g Oat
Protein 16.89g 0g Oat
Fats 6.9g 100g Rice bran oil
Carbs 66.27g 0g Oat
Calories 389kcal 884kcal Rice bran oil
Fiber 10.6g 0g Oat
Calcium 54mg 0mg Oat
Iron 4.72mg 0.07mg Oat
Magnesium 177mg 0mg Oat
Phosphorus 523mg 0mg Oat
Potassium 429mg 0mg Oat
Sodium 2mg 0mg Rice bran oil
Zinc 3.97mg 0mg Oat
Copper 0.626mg Oat
Manganese 4.916mg Oat
Vitamin E 32.3mg Rice bran oil
Vitamin B1 0.763mg 0mg Oat
Vitamin B2 0.139mg 0mg Oat
Vitamin B3 0.961mg 0mg Oat
Vitamin B5 1.349mg 0mg Oat
Vitamin B6 0.119mg 0mg Oat
Folate 56µg 0µg Oat
Vitamin K 24.7µg Rice bran oil
Tryptophan 0.234mg 0mg Oat
Threonine 0.575mg 0mg Oat
Isoleucine 0.694mg 0mg Oat
Leucine 1.284mg 0mg Oat
Lysine 0.701mg 0mg Oat
Methionine 0.312mg 0mg Oat
Phenylalanine 0.895mg 0mg Oat
Valine 0.937mg 0mg Oat
Histidine 0.405mg 0mg Oat
Saturated Fat 1.217g 19.7g Oat
Monounsaturated Fat 2.178g 39.3g Rice bran oil
Polyunsaturated fat 2.535g 35g Rice bran oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
59%
Rice bran oil
Minerals Daily Need Coverage Score
154%
Oat
0%
Rice bran oil

Comparison summary

Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 59)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 18.483g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat 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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.