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

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A recap on differences between rice bran oil and edam

  • Rice bran oil is higher in vitamin E and vitamin K, yet edam is higher in phosphorus, calcium, vitamin B12, zinc, vitamin B2, and selenium.
  • Rice bran oil covers your daily vitamin E needs 214% more than edam.
  • Rice bran oil contains 11 times more vitamin K than edam. While rice bran oil contains 24.7µg of vitamin K, edam contains only 2.3µg.
  • The glycemic index of rice bran oil is lower.

Food varieties used in this article are Oil, rice bran and Cheese, edam.

Infographic

Rice bran oil vs Edam 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%
Edam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +528.6%
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%
Edam
10
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Contains more Vitamin EVitamin E +13358.3%
Contains more Vitamin KVitamin K +973.9%
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 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Edam
4
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more FatsFats +259.7%
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
Edam
1
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains more Mono. FatMonounsaturated fat +383.7%
Contains more Poly. FatPolyunsaturated fat +5163.2%
Contains less Sat. FatSaturated fat -10.8%

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 Edam
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 ok

All nutrients comparison - raw data values

Nutrient Rice bran oil Edam DV% diff.
Polyunsaturated fat 35g 0.665g 229%
Vitamin E 32.3mg 0.24mg 214%
Fats 100g 27.8g 111%
Monounsaturated fat 39.3g 8.125g 78%
Phosphorus 0mg 536mg 77%
Calcium 0mg 731mg 73%
Vitamin B12 0µg 1.54µg 64%
Protein 0g 24.99g 50%
Sodium 0mg 812mg 35%
Zinc 0mg 3.75mg 34%
Vitamin B2 0mg 0.389mg 30%
Cholesterol 0mg 89mg 30%
Vitamin A 0µg 243µg 27%
Selenium 0µg 14.5µg 26%
Calories 884kcal 357kcal 26%
Vitamin K 24.7µg 2.3µg 19%
Saturated fat 19.7g 17.572g 10%
Magnesium 0mg 30mg 7%
Vitamin B5 0mg 0.281mg 6%
Vitamin B6 0mg 0.076mg 6%
Potassium 0mg 188mg 6%
Iron 0.07mg 0.44mg 5%
Folate 0µg 16µg 4%
Copper 0.036mg 4%
Choline 15.4mg 3%
Vitamin B1 0mg 0.037mg 3%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Vitamin B3 0mg 0.082mg 1%
Carbs 0g 1.43g 0%
Net carbs 0g 1.43g N/A
Sugar 0g 1.43g N/A
Manganese 0.011mg 0%
Tryptophan 0mg 0.352mg 0%
Threonine 0mg 0.932mg 0%
Isoleucine 0mg 1.308mg 0%
Leucine 0mg 2.57mg 0%
Lysine 0mg 2.66mg 0%
Methionine 0mg 0.721mg 0%
Phenylalanine 0mg 1.434mg 0%
Valine 0mg 1.81mg 0%
Histidine 0mg 1.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice bran oil Edam
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
34%
Edam
Minerals Daily Need Coverage Score
0%
Rice bran oil
80%
Edam

Comparison summary

Which food is lower in Cholesterol?
Rice bran oil
Rice bran oil is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 812mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $2.6)
Which food is lower in Saturated fat?
Edam
Edam is lower in Saturated fat (difference - 2.128g)
Which food is richer in minerals?
Edam
Edam is relatively richer in minerals
Which food is richer in vitamins?
Edam
Edam is relatively richer in vitamins

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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.