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

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Significant differences between Rice bran oil and Olive oil

  • Rice bran oil has more Vitamin E , and Polyunsaturated fat, however, Olive oil is richer in Vitamin K, Iron, and Monounsaturated Fat.
  • Rice bran oil covers your daily Vitamin E needs 120% more than Olive oil.
  • Olive oil has 3 times less Polyunsaturated fat than Rice bran oil. Rice bran oil has 35g of Polyunsaturated fat, while Olive oil has 10.523g.
  • Olive oil contains less Saturated Fat.

Specific food types used in this comparison are Oil, rice bran and Oil, olive, salad or cooking.

Infographic

Rice bran oil vs Olive oil 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.
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +700%
Contains more Potassium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 3% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +700%
Contains more Potassium +∞%

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.
:
Contains more Vitamin E +125.1%
Contains more Vitamin K +143.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 646% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 62%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 1% 151%
Contains more Vitamin E +125.1%
Contains more Vitamin K +143.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Equal in Fats - 100

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +232.6%
Contains less Saturated Fat -29.9%
Contains more Monounsaturated Fat +85.7%
21% 42% 37%
Saturated Fat: 19.7 g
Monounsaturated Fat: 39.3 g
Polyunsaturated fat: 35 g
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains more Polyunsaturated fat +232.6%
Contains less Saturated Fat -29.9%
Contains more Monounsaturated Fat +85.7%

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 Olive oil
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice bran oil Olive oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Calcium 0mg 1mg Olive oil
Iron 0.07mg 0.56mg Olive oil
Potassium 0mg 1mg Olive oil
Sodium 0mg 2mg Rice bran oil
Vitamin E 32.3mg 14.35mg Rice bran oil
Choline 0.3mg Olive oil
Vitamin K 24.7µg 60.2µg Olive oil
Saturated Fat 19.7g 13.808g Olive oil
Monounsaturated Fat 39.3g 72.961g Olive oil
Polyunsaturated fat 35g 10.523g Rice bran oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice bran oil Olive oil
Low Fats diet Equal
Low Carbs diet Equal
Low Calories diet Equal
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
54%
Rice bran oil
34%
Olive oil
Minerals Daily Need Coverage Score
0%
Rice bran oil
2%
Olive oil

Comparison summary

Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 2mg)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Olive oil
Olive oil is lower in Saturated Fat (difference - 5.892g)
Which food is richer in minerals?
Olive oil
Olive oil is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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)
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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.