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  6. Palm oil vs. Brown rice

Palm oil vs. Brown rice — In-Depth Nutrition Comparison

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Important differences between palm oil and brown rice

  • Palm oil has more vitamin E; however, brown rice has more vitamin B3, vitamin B1, phosphorus, copper, selenium, vitamin B6, magnesium, and vitamin B5.
  • Palm oil's daily need coverage for saturated fat is 245% more.
  • Palm oil has 94 times more vitamin E than brown rice. Palm oil has 15.94mg of vitamin E, while brown rice has 0.17mg.
  • Brown rice is lower in saturated fat.
  • Brown rice has a higher glycemic index than palm oil.

The food varieties used in the comparison are Oil, palm and Rice, brown, long-grain, cooked.

Infographic

Palm oil vs Brown rice 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5500%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +9276.5%
Contains more Vitamin KVitamin K +3900%
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 +2966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Palm oil Brown rice DV% diff.
Saturated fat 49.3g 0.26g 223%
Fats 100g 0.97g 152%
Vitamin E 15.94mg 0.17mg 105%
Monounsaturated fat 37g 0.369g 92%
Polyunsaturated fat 9.3g 0.366g 60%
Manganese 0.974mg 42%
Calories 884kcal 123kcal 38%
Vitamin B3 0mg 2.561mg 16%
Vitamin B1 0mg 0.178mg 15%
Phosphorus 0mg 103mg 15%
Copper 0mg 0.106mg 12%
Selenium 0µg 5.8µg 11%
Starch 24.79g 10%
Carbs 0g 25.58g 9%
Magnesium 0mg 39mg 9%
Vitamin B6 0mg 0.123mg 9%
Vitamin B5 0mg 0.38mg 8%
Iron 0.01mg 0.56mg 7%
Vitamin K 8µg 0.2µg 7%
Zinc 0mg 0.71mg 6%
Fiber 0g 1.6g 6%
Vitamin B2 0mg 0.069mg 5%
Protein 0g 2.74g 5%
Potassium 0mg 86mg 3%
Folate 0µg 9µg 2%
Choline 0.3mg 9.2mg 2%
Net carbs 0g 23.98g N/A
Calcium 0mg 3mg 0%
Sugar 0g 0.24g N/A
Sodium 0mg 4mg 0%
Tryptophan 0mg 0.033mg 0%
Threonine 0mg 0.095mg 0%
Isoleucine 0mg 0.109mg 0%
Leucine 0mg 0.214mg 0%
Lysine 0mg 0.099mg 0%
Methionine 0mg 0.058mg 0%
Phenylalanine 0mg 0.133mg 0%
Valine 0mg 0.151mg 0%
Histidine 0mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more FatsFats +10209.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +9927.1%
Contains more Poly. FatPolyunsaturated fat +2441%
Contains less Sat. FatSaturated fat -99.5%

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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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.