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  6. Rice bran oil vs. Mackerel

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

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The main differences between rice bran oil and mackerel

  • Mackerel is richer than rice bran oil in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, magnesium, and vitamin B5.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Rice bran oil contains 5 times more saturated fat than mackerel. Rice bran oil contains 19.7g of saturated fat, while mackerel contains 4.176g.

Food types used in this article are Oil, rice bran and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Rice bran oil vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2142.9%
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
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 Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Rice bran oil Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Vitamin E 32.3mg 215%
Polyunsaturated fat 35g 4.3g 205%
Fats 100g 17.81g 126%
Selenium 0µg 51.6µg 94%
Monounsaturated fat 39.3g 7.006g 81%
Saturated fat 19.7g 4.176g 71%
Protein 0g 23.85g 48%
Vitamin B3 0mg 6.85mg 43%
Phosphorus 0mg 278mg 40%
Vitamin B6 0mg 0.46mg 35%
Vitamin B2 0mg 0.412mg 32%
Calories 884kcal 262kcal 31%
Cholesterol 0mg 75mg 25%
Magnesium 0mg 97mg 23%
Vitamin K 24.7µg 21%
Vitamin B5 0mg 0.99mg 20%
Iron 0.07mg 1.57mg 19%
Vitamin B1 0mg 0.159mg 13%
Potassium 0mg 401mg 12%
Copper 0.094mg 10%
Zinc 0mg 0.94mg 9%
Vitamin A 0µg 54µg 6%
Sodium 0mg 83mg 4%
Calcium 0mg 15mg 2%
Manganese 0.02mg 1%
Folate 0µg 2µg 1%
Vitamin C 0mg 0.4mg 0%
Tryptophan 0mg 0.267mg 0%
Threonine 0mg 1.045mg 0%
Isoleucine 0mg 1.099mg 0%
Leucine 0mg 1.938mg 0%
Lysine 0mg 2.19mg 0%
Methionine 0mg 0.706mg 0%
Phenylalanine 0mg 0.931mg 0%
Valine 0mg 1.228mg 0%
Histidine 0mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more FatsFats +461.5%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

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% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +460.9%
Contains more Poly. FatPolyunsaturated fat +714%
Contains less Sat. FatSaturated fat -78.8%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.