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

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Significant differences between rice bran oil and apples

  • Rice bran oil has more vitamin E, vitamin K, polyunsaturated fat, and monounsaturated fat; however, apples are richer in fiber and vitamin C.
  • Rice bran oil covers your daily vitamin E needs 214% more than apples.
  • Apples have 5614 times less monounsaturated fat than rice bran oil. Rice bran oil has 39.3g of monounsaturated fat, while apples have 0.007g.
  • Apples contain less saturated fat.
  • Apples have a higher glycemic index. The glycemic index of apples is 36, while the glycemic index of rice bran oil is 0.

Specific food types used in this comparison are Oil, rice bran and Apples, raw, with skin.

Infographic

Rice bran oil vs Apple 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% 2.6% 0% 0% 0% 0% 0% 0%
Apple
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +71.4%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
~equal in Selenium ~0µg

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% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Apple
9
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin EVitamin E +17844.4%
Contains more Vitamin KVitamin K +1022.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Apple
4
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more FatsFats +58723.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +561328.6%
Contains more Poly. FatPolyunsaturated fat +68527.5%
Contains less Sat. FatSaturated fat -99.9%

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 Apple
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 Rice bran oil Apple DV% diff.
Polyunsaturated fat 35g 0.051g 233%
Vitamin E 32.3mg 0.18mg 214%
Fats 100g 0.17g 154%
Monounsaturated fat 39.3g 0.007g 98%
Saturated fat 19.7g 0.028g 89%
Calories 884kcal 52kcal 42%
Vitamin K 24.7µg 2.2µg 19%
Fiber 0g 2.4g 10%
Fructose 5.9g 7%
Vitamin C 0mg 4.6mg 5%
Carbs 0g 13.81g 5%
Potassium 0mg 107mg 3%
Copper 0.027mg 3%
Vitamin B6 0mg 0.041mg 3%
Vitamin B2 0mg 0.026mg 2%
Phosphorus 0mg 11mg 2%
Manganese 0.035mg 2%
Iron 0.07mg 0.12mg 1%
Choline 3.4mg 1%
Folate 0µg 3µg 1%
Vitamin B5 0mg 0.061mg 1%
Magnesium 0mg 5mg 1%
Vitamin B3 0mg 0.091mg 1%
Protein 0g 0.26g 1%
Vitamin B1 0mg 0.017mg 1%
Calcium 0mg 6mg 1%
Net carbs 0g 11.41g N/A
Sugar 0g 10.39g N/A
Zinc 0mg 0.04mg 0%
Starch 0.05g 0%
Sodium 0mg 1mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0mg 0.001mg 0%
Threonine 0mg 0.006mg 0%
Isoleucine 0mg 0.006mg 0%
Leucine 0mg 0.013mg 0%
Lysine 0mg 0.012mg 0%
Methionine 0mg 0.001mg 0%
Phenylalanine 0mg 0.006mg 0%
Valine 0mg 0.012mg 0%
Histidine 0mg 0.005mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice bran oil Apple
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Rice bran oil
4%
Apple
Minerals Daily Need Coverage Score
0%
Rice bran oil
4%
Apple

Comparison summary

Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 10.39g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 36)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $0.5)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 19.672g)
Which food is richer in minerals?
Apple
Apple is relatively richer in minerals
Which food is richer in vitamins?
Apple
Apple 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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.