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Rice bran oil vs. Strudel — In-Depth Nutrition Comparison

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A recap on differences between rice bran oil and strudel

  • Rice bran oil is higher in vitamin E, yet strudel is higher in iron, vitamin B12, vitamin B6, phosphorus, vitamin B2, vitamin B3, and vitamin B1.
  • Rice bran oil covers your daily vitamin E needs 215% more than strudel.
  • Rice bran oil contains 7 times more saturated fat than strudel. While rice bran oil contains 19.7g of saturated fat, strudel contains only 2.7g.
  • The glycemic index of rice bran oil is lower.

Food varieties used in this article are Oil, rice bran and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel.

Infographic

Rice bran oil vs Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +8328.6%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
~equal in Copper ~mg
~equal in Manganese ~mg
~equal in Selenium ~µg

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% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more FatsFats +809.1%
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
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
Contains more Mono. FatMonounsaturated fat +1303.6%
Contains more Poly. FatPolyunsaturated fat +660.9%
Contains less Sat. FatSaturated fat -86.3%

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

All nutrients comparison - raw data values

Nutrient Rice bran oil Strudel DV% diff.
Vitamin E 32.3mg 0mg 215%
Polyunsaturated fat 35g 4.6g 203%
Fats 100g 11g 137%
Monounsaturated fat 39.3g 2.8g 91%
Saturated fat 19.7g 2.7g 77%
Iron 0.07mg 5.9mg 73%
Vitamin B12 0µg 1.6µg 67%
Vitamin A 0µg 395µg 44%
Vitamin B6 0mg 0.53mg 41%
Phosphorus 0mg 263mg 38%
Vitamin B2 0mg 0.45mg 35%
Vitamin B3 0mg 5.3mg 33%
Vitamin B1 0mg 0.39mg 33%
Sodium 0mg 691mg 30%
Calcium 0mg 293mg 29%
Calories 884kcal 318kcal 28%
Vitamin K 24.7µg 21%
Folate 0µg 74µg 19%
Carbs 0g 50g 17%
Protein 0g 5g 10%
Fiber 0g 1.2g 5%
Zinc 0mg 0.4mg 4%
Cholesterol 0mg 12mg 4%
Magnesium 0mg 13mg 3%
Potassium 0mg 71mg 2%
Net carbs 0g 48.8g N/A
Vitamin D 1IU 0%
Sugar 0g 16.8g N/A
Trans fat 0.2g N/A

Which food is preferable for your diet?

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

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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
62%
Strudel
Minerals Daily Need Coverage Score
0%
Rice bran oil
54%
Strudel

Comparison summary

Which food is richer in minerals?
Strudel
Strudel is relatively richer in minerals
Which food is lower in Saturated fat?
Strudel
Strudel is lower in Saturated fat (difference - 17g)
Which food is richer in vitamins?
Strudel
Strudel is relatively richer in vitamins
Which food is lower in Cholesterol?
Rice bran oil
Rice bran oil is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 16.8g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 691mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.