Rice bran oil vs. Spelt — In-Depth Nutrition Comparison
Compare
What are the differences between rice bran oil and spelt?
- Rice bran oil is higher in vitamin E, yet spelt is higher in phosphorus, iron, fiber, vitamin B3, magnesium, vitamin B1, zinc, and vitamin B5.
- Rice bran oil's daily need coverage for vitamin E is 210% more.
- Rice bran oil has 49 times more saturated fat than spelt. While rice bran oil has 19.7g of saturated fat, spelt has only 0.406g.
- The glycemic index of rice bran oil is lower.
We used Oil, rice bran and Spelt, uncooked types in this article.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +6242.9% |
| 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.
| Contains more Vitamin EVitamin E | +3988.6% |
| Contains more Vitamin KVitamin K | +586.1% |
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more FatsFats | +4015.2% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
19.7 g
Monounsaturated fat:
Mono. Fat
39.3 g
Polyunsaturated fat:
Poly. Fat
35 g
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains more Mono. FatMonounsaturated fat | +8731.5% |
| Contains more Poly. FatPolyunsaturated fat | +2682.2% |
| Contains less Sat. FatSaturated fat | -97.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 35g | 1.258g | 225% |
| Vitamin E | 32.3mg | 0.79mg | 210% |
| Fats | 100g | 2.43g | 150% |
| Manganese | 2.983mg | 130% | |
| Monounsaturated fat | 39.3g | 0.445g | 97% |
| Saturated fat | 19.7g | 0.406g | 88% |
| Copper | 0.511mg | 57% | |
| Phosphorus | 0mg | 401mg | 57% |
| Iron | 0.07mg | 4.44mg | 55% |
| Vitamin B3 | 0mg | 6.843mg | 43% |
| Fiber | 0g | 10.7g | 43% |
| Magnesium | 0mg | 136mg | 32% |
| Zinc | 0mg | 3.28mg | 30% |
| Vitamin B1 | 0mg | 0.364mg | 30% |
| Protein | 0g | 14.57g | 29% |
| Calories | 884kcal | 338kcal | 27% |
| Carbs | 0g | 70.19g | 23% |
| Starch | 53.92g | 22% | |
| Selenium | 0µg | 11.7µg | 21% |
| Vitamin B5 | 0mg | 1.068mg | 21% |
| Vitamin K | 24.7µg | 3.6µg | 18% |
| Vitamin B6 | 0mg | 0.23mg | 18% |
| Folate | 0µg | 45µg | 11% |
| Potassium | 0mg | 388mg | 11% |
| Vitamin B2 | 0mg | 0.113mg | 9% |
| Calcium | 0mg | 27mg | 3% |
| Net carbs | 0g | 59.49g | N/A |
| Sugar | 0g | 6.82g | N/A |
| Sodium | 0mg | 8mg | 0% |
| Tryptophan | 0mg | 0.132mg | 0% |
| Threonine | 0mg | 0.443mg | 0% |
| Isoleucine | 0mg | 0.552mg | 0% |
| Leucine | 0mg | 1.07mg | 0% |
| Lysine | 0mg | 0.409mg | 0% |
| Methionine | 0mg | 0.258mg | 0% |
| Phenylalanine | 0mg | 0.737mg | 0% |
| Valine | 0mg | 0.681mg | 0% |
| Histidine | 0mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
32%
Minerals Daily Need Coverage Score
0%
119%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 19.294g)
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Rice bran oil is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Rice bran oil contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Rice bran oil is lower in glycemic index (difference - 63)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)