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  6. Rice bran oil vs. Wheat Bread

Rice bran oil vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between rice bran oil and wheat Bread

  • Rice bran oil has more vitamin E; however, wheat Bread has more selenium, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and folate.
  • Rice bran oil's daily need coverage for vitamin E is 214% more.
  • Rice bran oil has 20 times more saturated fat than wheat Bread. Rice bran oil has 19.7g of saturated fat, while wheat Bread has 0.989g.
  • Wheat Bread has a higher glycemic index than rice bran oil.

The food varieties used in the comparison are Oil, rice bran and Bread, wheat, toasted.

Infographic

Rice bran oil vs Wheat Bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5742.9%
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% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin EVitamin E +13358.3%
Contains more Vitamin KVitamin K +333.3%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice bran oil Wheat Bread DV% diff.
Polyunsaturated fat 35g 1.72g 222%
Vitamin E 32.3mg 0.24mg 214%
Fats 100g 4.27g 147%
Monounsaturated fat 39.3g 1.019g 96%
Saturated fat 19.7g 0.989g 85%
Selenium 0µg 33.4µg 61%
Manganese 1.377mg 60%
Iron 0.07mg 4.09mg 50%
Vitamin B3 0mg 6.25mg 39%
Vitamin B1 0mg 0.439mg 37%
Calories 884kcal 313kcal 29%
Vitamin B2 0mg 0.382mg 29%
Phosphorus 0mg 188mg 27%
Sodium 0mg 601mg 26%
Protein 0g 12.96g 26%
Copper 0.198mg 22%
Folate 0µg 86µg 22%
Fiber 0g 4.7g 19%
Carbs 0g 55.77g 19%
Calcium 0mg 165mg 17%
Vitamin K 24.7µg 5.7µg 16%
Magnesium 0mg 59mg 14%
Zinc 0mg 1.47mg 13%
Vitamin B6 0mg 0.153mg 12%
Vitamin B5 0mg 0.456mg 9%
Potassium 0mg 223mg 7%
Choline 22.1mg 4%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Tryptophan 0mg 0.092mg 0%
Threonine 0mg 0.299mg 0%
Isoleucine 0mg 0.258mg 0%
Leucine 0mg 0.461mg 0%
Lysine 0mg 0.215mg 0%
Methionine 0mg 0.105mg 0%
Phenylalanine 0mg 0.315mg 0%
Valine 0mg 0.31mg 0%
Histidine 0mg 0.15mg 0%
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +2241.9%
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +3756.7%
Contains more Poly. FatPolyunsaturated fat +1934.9%
Contains less Sat. FatSaturated fat -95%

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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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.