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  6. Rice bran oil vs. Almond

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

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How are Rice bran oil and Almond different?

  • Rice bran oil is richer in Vitamin E , while Almond is higher in Vitamin B2, Phosphorus, Magnesium, Fiber, Iron, Zinc, Calcium, and Vitamin B3.
  • Almond covers your daily need of Vitamin B2 88% more than Rice bran oil.
  • Rice bran oil contains 5 times more Saturated Fat than Almond. Rice bran oil contains 19.7g of Saturated Fat, while Almond contains 3.802g.

Oil, rice bran and Nuts, almonds types were used in this article.

Infographic

Rice bran oil vs Almond 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.
Rice bran oil
Rice bran oil
1
:
9
Almond
Almond
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +5200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Rice bran oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 3% 0% 0% 0% 0% 0% 0% 0% 0%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +5200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%

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.
Rice bran oil
Rice bran oil
2
:
8
Almond
Almond
Contains more Vitamin E +26%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin E +26%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
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
Rice bran oil
Rice bran oil
1
:
4
Almond
Almond
Contains more Fats +100.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Rice bran oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Fats +100.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice bran oil
Rice bran oil
2
:
1
Almond
Almond
Contains more Monounsaturated Fat +24.6%
Contains more Polyunsaturated fat +183.9%
Contains less Saturated Fat -80.7%
Rice bran oil
21% 42% 37%
Saturated Fat: 19.7 g
Monounsaturated Fat: 39.3 g
Polyunsaturated fat: 35 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains more Monounsaturated Fat +24.6%
Contains more Polyunsaturated fat +183.9%
Contains less Saturated Fat -80.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice bran oil Almond Opinion
Net carbs 0g 9.05g Almond
Protein 0g 21.15g Almond
Fats 100g 49.93g Rice bran oil
Carbs 0g 21.55g Almond
Calories 884kcal 579kcal Rice bran oil
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 0g 4.35g Rice bran oil
Fiber 0g 12.5g Almond
Calcium 0mg 269mg Almond
Iron 0.07mg 3.71mg Almond
Magnesium 0mg 270mg Almond
Phosphorus 0mg 481mg Almond
Potassium 0mg 733mg Almond
Sodium 0mg 1mg Rice bran oil
Zinc 0mg 3.12mg Almond
Copper 1.031mg Almond
Manganese 2.179mg Almond
Selenium 0µg 4.1µg Almond
Vitamin A 0IU 2IU Almond
Vitamin E 32.3mg 25.63mg Rice bran oil
Vitamin B1 0mg 0.205mg Almond
Vitamin B2 0mg 1.138mg Almond
Vitamin B3 0mg 3.618mg Almond
Vitamin B5 0mg 0.471mg Almond
Vitamin B6 0mg 0.137mg Almond
Folate 0µg 44µg Almond
Vitamin K 24.7µg 0µg Rice bran oil
Tryptophan 0mg 0.211mg Almond
Threonine 0mg 0.601mg Almond
Isoleucine 0mg 0.751mg Almond
Leucine 0mg 1.473mg Almond
Lysine 0mg 0.568mg Almond
Methionine 0mg 0.157mg Almond
Phenylalanine 0mg 1.132mg Almond
Valine 0mg 0.855mg Almond
Histidine 0mg 0.539mg Almond
Trans Fat 0.015g Rice bran oil
Saturated Fat 19.7g 3.802g Almond
Monounsaturated Fat 39.3g 31.551g Rice bran oil
Polyunsaturated fat 35g 12.329g Rice bran oil
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice bran oil Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
59%
Rice bran oil
82%
Almond
Minerals Daily Need Coverage Score
0%
Rice bran oil
142%
Almond

Comparison summary

Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 1mg)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $2.4)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 15.898g)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.