Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Rice bran oil
  5. Compare
  6. Rice bran oil vs. Soybean raw

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

Compare

A recap on differences between rice bran oil and soybean raw

  • Rice bran oil is higher in vitamin E, yet soybean raw is higher in iron, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc.
  • Rice bran oil covers your daily vitamin E needs 210% more than soybean raw.
  • Rice bran oil contains 7 times more saturated fat than soybean raw. While rice bran oil contains 19.7g of saturated fat, soybean raw contains only 2.884g.
  • The glycemic index of rice bran oil is lower.

Food varieties used in this article are Oil, rice bran and Soybeans, mature seeds, raw.

Infographic

Rice bran oil vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +22328.6%
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%
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin EVitamin E +3700%
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 +90.3%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice bran oil Soybean raw DV% diff.
Vitamin E 32.3mg 0.85mg 210%
Iron 0.07mg 15.7mg 195%
Copper 1.658mg 184%
Polyunsaturated fat 35g 11.255g 158%
Fats 100g 19.94g 123%
Manganese 2.517mg 109%
Phosphorus 0mg 704mg 101%
Folate 0µg 375µg 94%
Monounsaturated fat 39.3g 4.404g 87%
Saturated fat 19.7g 2.884g 76%
Vitamin B1 0mg 0.874mg 73%
Protein 0g 36.49g 73%
Vitamin B2 0mg 0.87mg 67%
Magnesium 0mg 280mg 67%
Potassium 0mg 1797mg 53%
Zinc 0mg 4.89mg 44%
Fiber 0g 9.3g 37%
Selenium 0µg 17.8µg 32%
Vitamin B6 0mg 0.377mg 29%
Calcium 0mg 277mg 28%
Calories 884kcal 446kcal 22%
Choline 115.9mg 21%
Vitamin K 24.7µg 47µg 19%
Vitamin B5 0mg 0.793mg 16%
Vitamin B3 0mg 1.623mg 10%
Carbs 0g 30.16g 10%
Vitamin C 0mg 6mg 7%
Net carbs 0g 20.86g N/A
Sugar 0g 7.33g N/A
Sodium 0mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0mg 0.591mg 0%
Threonine 0mg 1.766mg 0%
Isoleucine 0mg 1.971mg 0%
Leucine 0mg 3.309mg 0%
Lysine 0mg 2.706mg 0%
Methionine 0mg 0.547mg 0%
Phenylalanine 0mg 2.122mg 0%
Valine 0mg 2.029mg 0%
Histidine 0mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more FatsFats +401.5%
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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +792.4%
Contains more Poly. FatPolyunsaturated fat +211%
Contains less Sat. FatSaturated fat -85.4%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.