Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

How are rice bran oil and asparagus different?

  • Rice bran oil is richer in vitamin E, while asparagus is higher in iron, vitamin A, vitamin K, folate, vitamin B1, vitamin B2, fiber, and phosphorus.
  • Rice bran oil covers your daily need for vitamin E, 208% more than asparagus.
  • Rice bran oil contains 493 times more saturated fat than asparagus. Rice bran oil contains 19.7g of saturated fat, while asparagus contains 0.04g.
  • Asparagus has a higher glycemic index (32) than rice bran oil (0).

Oil, rice bran and Asparagus, raw types were used in this article.

Infographic

Rice bran oil vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2957.1%
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin EVitamin E +2758.4%
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 KVitamin K +68.4%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +83233.3%
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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +69900%
Contains less Sat. FatSaturated fat -99.8%

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 Asparagus
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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice bran oil Asparagus DV% diff.
Polyunsaturated fat 35g 0.05g 233%
Vitamin E 32.3mg 1.13mg 208%
Fats 100g 0.12g 154%
Monounsaturated fat 39.3g 0g 98%
Saturated fat 19.7g 0.04g 89%
Calories 884kcal 20kcal 43%
Iron 0.07mg 2.14mg 26%
Copper 0.189mg 21%
Vitamin K 24.7µg 41.6µg 14%
Folate 0µg 52µg 13%
Vitamin B1 0mg 0.143mg 12%
Vitamin B2 0mg 0.141mg 11%
Fiber 0g 2.1g 8%
Phosphorus 0mg 52mg 7%
Manganese 0.158mg 7%
Vitamin B6 0mg 0.091mg 7%
Vitamin C 0mg 5.6mg 6%
Potassium 0mg 202mg 6%
Vitamin B3 0mg 0.978mg 6%
Zinc 0mg 0.54mg 5%
Vitamin B5 0mg 0.274mg 5%
Vitamin A 0µg 38µg 4%
Selenium 0µg 2.3µg 4%
Protein 0g 2.2g 4%
Choline 16mg 3%
Magnesium 0mg 14mg 3%
Calcium 0mg 24mg 2%
Carbs 0g 3.88g 1%
Fructose 1g 1%
Net carbs 0g 1.78g N/A
Sugar 0g 1.88g N/A
Sodium 0mg 2mg 0%
Tryptophan 0mg 0.027mg 0%
Threonine 0mg 0.084mg 0%
Isoleucine 0mg 0.075mg 0%
Leucine 0mg 0.128mg 0%
Lysine 0mg 0.104mg 0%
Methionine 0mg 0.031mg 0%
Phenylalanine 0mg 0.075mg 0%
Valine 0mg 0.115mg 0%
Histidine 0mg 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice bran oil Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
25%
Asparagus
Minerals Daily Need Coverage Score
0%
Rice bran oil
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $4)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 19.66g)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.