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

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How are rice bran oil and chocolate different?

  • Rice bran oil is higher in vitamin E and vitamin K; however, chocolate is richer in iron, magnesium, phosphorus, fiber, zinc, potassium, vitamin B12, and vitamin B5.
  • Daily need coverage for vitamin E for rice bran oil is 212% higher.
  • Rice bran oil contains 3 times more vitamin K than chocolate. While rice bran oil contains 24.7µg of vitamin K, chocolate contains only 8.1µg.
  • Rice bran oil has a lower glycemic index (0) than chocolate (23).

Oil, rice bran and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.

Infographic

Rice bran oil vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +11357.1%
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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin EVitamin E +5881.5%
Contains more Vitamin KVitamin K +204.9%
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 Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more FatsFats +219.7%
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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains more Mono. FatMonounsaturated fat +311.9%
Contains more Poly. FatPolyunsaturated fat +3105.1%
~equal in Saturated fat ~18.519g

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 Chocolate
Lower in Cholesterol ok
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 Equal

All nutrients comparison - raw data values

Nutrient Rice bran oil Chocolate DV% diff.
Polyunsaturated fat 35g 1.092g 226%
Vitamin E 32.3mg 0.54mg 212%
Copper 1.028mg 114%
Fats 100g 31.28g 106%
Iron 0.07mg 8.02mg 99%
Monounsaturated fat 39.3g 9.54g 74%
Manganese 1.419mg 62%
Magnesium 0mg 146mg 35%
Phosphorus 0mg 206mg 29%
Fiber 0g 7g 28%
Carbs 0g 61.17g 20%
Zinc 0mg 2.01mg 18%
Calories 884kcal 546kcal 17%
Potassium 0mg 559mg 16%
Vitamin K 24.7µg 8.1µg 14%
Caffeine 0mg 43mg 11%
Protein 0g 4.88g 10%
Vitamin B12 0µg 0.23µg 10%
Calcium 0mg 56mg 6%
Vitamin B5 0mg 0.297mg 6%
Selenium 0µg 3µg 5%
Vitamin B3 0mg 0.725mg 5%
Saturated fat 19.7g 18.519g 5%
Vitamin B2 0mg 0.05mg 4%
Vitamin B6 0mg 0.042mg 3%
Cholesterol 0mg 8mg 3%
Vitamin B1 0mg 0.025mg 2%
Sodium 0mg 24mg 1%
Net carbs 0g 54.17g N/A
Sugar 0g 47.9g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.112g N/A
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice bran oil Chocolate
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
9%
Chocolate
Minerals Daily Need Coverage Score
0%
Rice bran oil
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Rice bran oil
Rice bran oil is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 23)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $2)
Which food is lower in Saturated fat?
Chocolate
Chocolate is lower in Saturated fat (difference - 1.181g)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.