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Rice bran oil vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on differences between rice bran oil and halibut raw

  • Rice bran oil is higher in vitamin E and vitamin K, yet halibut raw is higher in selenium, vitamin B12, vitamin B6, phosphorus, vitamin B3, and potassium.
  • Rice bran oil covers your daily vitamin E needs 210% more than halibut raw.
  • Rice bran oil contains 247 times more vitamin K than halibut raw. While rice bran oil contains 24.7µg of vitamin K, halibut raw contains only 0.1µg.
  • The amount of saturated fat in halibut raw is lower.

Food varieties used in this article are Oil, rice bran and Fish, halibut, Greenland, raw.

Infographic

Rice bran oil vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +842.9%
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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin EVitamin E +4324.7%
Contains more Vitamin KVitamin K +24600%
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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more FatsFats +622.5%
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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains more Mono. FatMonounsaturated fat +369.1%
Contains more Poly. FatPolyunsaturated fat +2460.4%
Contains less Sat. FatSaturated fat -87.7%

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 Halibut raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Rice bran oil Halibut raw DV% diff.
Polyunsaturated fat 35g 1.367g 224%
Vitamin E 32.3mg 0.73mg 210%
Vitamin D 1097IU 137%
Vitamin D 27.4µg 137%
Fats 100g 13.84g 133%
Saturated fat 19.7g 2.419g 79%
Monounsaturated fat 39.3g 8.378g 77%
Selenium 0µg 36.5µg 66%
Vitamin B12 0µg 1µg 42%
Calories 884kcal 186kcal 35%
Vitamin B6 0mg 0.42mg 32%
Protein 0g 14.37g 29%
Phosphorus 0mg 164mg 23%
Vitamin K 24.7µg 0.1µg 21%
Cholesterol 0mg 46mg 15%
Choline 61.8mg 11%
Vitamin B3 0mg 1.5mg 9%
Potassium 0mg 268mg 8%
Iron 0.07mg 0.66mg 7%
Magnesium 0mg 26mg 6%
Vitamin B2 0mg 0.08mg 6%
Vitamin B5 0mg 0.25mg 5%
Vitamin B1 0mg 0.06mg 5%
Zinc 0mg 0.4mg 4%
Sodium 0mg 80mg 3%
Copper 0.03mg 3%
Vitamin A 0µg 14µg 2%
Manganese 0.012mg 1%
Calcium 0mg 3mg 0%
Folate 0µg 1µg 0%
Tryptophan 0mg 0.161mg 0%
Threonine 0mg 0.63mg 0%
Isoleucine 0mg 0.662mg 0%
Leucine 0mg 1.168mg 0%
Lysine 0mg 1.32mg 0%
Methionine 0mg 0.425mg 0%
Phenylalanine 0mg 0.561mg 0%
Valine 0mg 0.74mg 0%
Histidine 0mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

Which food is preferable for your diet?

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

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
59%
Halibut raw
Minerals Daily Need Coverage Score
0%
Rice bran oil
37%
Halibut raw

Comparison summary

Which food is lower in Cholesterol?
Rice bran oil
Rice bran oil is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 80mg)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $5)
Which food is lower in Saturated fat?
Halibut raw
Halibut raw is lower in Saturated fat (difference - 17.281g)
Which food is richer in minerals?
Halibut raw
Halibut raw is relatively richer in minerals
Which food is richer in vitamins?
Halibut raw
Halibut raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.