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  6. Rice bran oil vs. Peanut butter

Rice bran oil vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on the differences between rice bran oil and peanut butter

  • Rice bran oil is higher in vitamin E, yet peanut butter is higher in vitamin B3, phosphorus, magnesium, vitamin B6, zinc, vitamin B5, folate, and iron.
  • Rice bran oil covers your daily vitamin E needs 155% more than peanut butter.
  • Rice bran oil contains 2 times more saturated fat than peanut butter. While rice bran oil contains 19.7g of saturated fat, peanut butter contains only 10.325g.
  • The glycemic index of rice bran oil is lower.

Food varieties used in this article are Oil, rice bran and Peanut butter, smooth style, without salt.

Infographic

Rice bran oil vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2385.7%
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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin EVitamin E +254.9%
Contains more Vitamin KVitamin K +8133.3%
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 FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice bran oil Peanut butter DV% diff.
Vitamin E 32.3mg 9.1mg 155%
Polyunsaturated fat 35g 12.535g 150%
Vitamin B3 0mg 13.112mg 82%
Fats 100g 51.36g 75%
Manganese 1.665mg 72%
Phosphorus 0mg 335mg 48%
Copper 0.422mg 47%
Protein 0g 22.21g 44%
Saturated fat 19.7g 10.325g 43%
Magnesium 0mg 168mg 40%
Vitamin B6 0mg 0.441mg 34%
Monounsaturated fat 39.3g 25.941g 33%
Zinc 0mg 2.51mg 23%
Vitamin B5 0mg 1.137mg 23%
Folate 0µg 87µg 22%
Iron 0.07mg 1.74mg 21%
Vitamin K 24.7µg 0.3µg 20%
Fiber 0g 5g 20%
Potassium 0mg 558mg 16%
Vitamin B2 0mg 0.192mg 15%
Calories 884kcal 598kcal 14%
Vitamin B1 0mg 0.15mg 13%
Choline 63mg 11%
Selenium 0µg 4.1µg 7%
Carbs 0g 22.31g 7%
Calcium 0mg 49mg 5%
Sodium 0mg 17mg 1%
Starch 3.56g 1%
Net carbs 0g 17.31g N/A
Sugar 0g 10.49g N/A
Trans fat 0.075g N/A
Tryptophan 0mg 0.231mg 0%
Threonine 0mg 0.525mg 0%
Isoleucine 0mg 0.616mg 0%
Leucine 0mg 1.546mg 0%
Lysine 0mg 0.681mg 0%
Methionine 0mg 0.265mg 0%
Phenylalanine 0mg 1.202mg 0%
Valine 0mg 0.782mg 0%
Histidine 0mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g 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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more FatsFats +94.7%
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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains more Mono. FatMonounsaturated fat +51.5%
Contains more Poly. FatPolyunsaturated fat +179.2%
Contains less Sat. FatSaturated fat -47.6%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.