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  6. Rice bran oil vs. Spinach raw

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

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The main differences between Rice bran oil and Spinach raw

  • Rice bran oil is richer in Vitamin E , yet Spinach raw is richer in Vitamin K, Vitamin A RAE, Folate, Iron, Vitamin C, Magnesium, Potassium, and Vitamin B6.
  • Daily need coverage for Vitamin K from Spinach raw is 382% higher.
  • Rice bran oil contains 313 times more Saturated Fat than Spinach raw. Rice bran oil contains 19.7g of Saturated Fat, while Spinach raw contains 0.063g.

Food types used in this article are Oil, rice bran and Spinach, raw.

Infographic

Rice bran oil vs Spinach 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.
Rice bran oil
Rice bran oil
1
:
9
Spinach raw
Spinach raw
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +3771.4%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Rice bran oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 3% 0% 0% 0% 0% 0% 0% 0% 0%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +3771.4%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%

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.
Rice bran oil
Rice bran oil
1
:
10
Spinach raw
Spinach raw
Contains more Vitamin E +1491.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +1855.1%
Rice bran oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 646% 0% 0% 0% 0% 0% 0% 0% 0% 0% 62%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin E +1491.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +1855.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice bran oil
Rice bran oil
1
:
4
Spinach raw
Spinach raw
Contains more Fats +25541%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Rice bran oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Fats +25541%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice bran oil
Rice bran oil
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +392900%
Contains more Polyunsaturated fat +21112.1%
Contains less Saturated Fat -99.7%
Rice bran oil
21% 42% 37%
Saturated Fat: 19.7 g
Monounsaturated Fat: 39.3 g
Polyunsaturated fat: 35 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +392900%
Contains more Polyunsaturated fat +21112.1%
Contains less Saturated Fat -99.7%

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 Spinach raw
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice bran oil Spinach raw Opinion
Net carbs 0g 1.43g Spinach raw
Protein 0g 2.86g Spinach raw
Fats 100g 0.39g Rice bran oil
Carbs 0g 3.63g Spinach raw
Calories 884kcal 23kcal Rice bran oil
Fructose 0.15g Spinach raw
Sugar 0g 0.42g Rice bran oil
Fiber 0g 2.2g Spinach raw
Calcium 0mg 99mg Spinach raw
Iron 0.07mg 2.71mg Spinach raw
Magnesium 0mg 79mg Spinach raw
Phosphorus 0mg 49mg Spinach raw
Potassium 0mg 558mg Spinach raw
Sodium 0mg 79mg Rice bran oil
Zinc 0mg 0.53mg Spinach raw
Copper 0.13mg Spinach raw
Manganese 0.897mg Spinach raw
Selenium 0µg 1µg Spinach raw
Vitamin A 0IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 32.3mg 2.03mg Rice bran oil
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0mg 0.078mg Spinach raw
Vitamin B2 0mg 0.189mg Spinach raw
Vitamin B3 0mg 0.724mg Spinach raw
Vitamin B5 0mg 0.065mg Spinach raw
Vitamin B6 0mg 0.195mg Spinach raw
Folate 0µg 194µg Spinach raw
Vitamin K 24.7µg 482.9µg Spinach raw
Tryptophan 0mg 0.039mg Spinach raw
Threonine 0mg 0.122mg Spinach raw
Isoleucine 0mg 0.147mg Spinach raw
Leucine 0mg 0.223mg Spinach raw
Lysine 0mg 0.174mg Spinach raw
Methionine 0mg 0.053mg Spinach raw
Phenylalanine 0mg 0.129mg Spinach raw
Valine 0mg 0.161mg Spinach raw
Histidine 0mg 0.064mg Spinach raw
Saturated Fat 19.7g 0.063g Spinach raw
Monounsaturated Fat 39.3g 0.01g Rice bran oil
Polyunsaturated fat 35g 0.165g Rice bran oil

Which food is preferable for your diet?

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

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
59%
Rice bran oil
181%
Spinach raw
Minerals Daily Need Coverage Score
0%
Rice bran oil
45%
Spinach raw

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 19.637g)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 79mg)
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 - $0.2)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.