Rice bran oil vs. Swordfish — In-Depth Nutrition Comparison
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How are rice bran oil and swordfish different?
- Rice bran oil is richer in vitamin E and vitamin K, while swordfish is higher in selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and potassium.
- Rice bran oil covers your daily need for vitamin E, 199% more than swordfish.
- Rice bran oil contains 247 times more vitamin K than swordfish. Rice bran oil contains 24.7µg of vitamin K, while swordfish contains 0.1µg.
- Swordfish is lower in saturated fat.
Oil, rice bran and Fish, swordfish, cooked, dry heat types were used in this article.
Infographic
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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 | +542.9% |
| 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 | +1240.2% |
| Contains more Vitamin KVitamin K | +24600% |
| 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 B12Vitamin B12 | +∞% |
| 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:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more FatsFats | +1161% |
| Contains more ProteinProtein | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Carbs
~0g
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
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains more Mono. FatMonounsaturated fat | +1008.9% |
| Contains more Poly. FatPolyunsaturated fat | +2458.5% |
| Contains less Sat. FatSaturated fat | -90.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 35g | 1.368g | 224% |
| Vitamin E | 32.3mg | 2.41mg | 199% |
| Fats | 100g | 7.93g | 142% |
| Selenium | 0µg | 68.5µg | 125% |
| Monounsaturated fat | 39.3g | 3.544g | 89% |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Saturated fat | 19.7g | 1.911g | 81% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Vitamin B3 | 0mg | 9.254mg | 58% |
| Vitamin B6 | 0mg | 0.615mg | 47% |
| Protein | 0g | 23.45g | 47% |
| Phosphorus | 0mg | 304mg | 43% |
| Calories | 884kcal | 172kcal | 36% |
| Cholesterol | 0mg | 78mg | 26% |
| Vitamin K | 24.7µg | 0.1µg | 21% |
| Potassium | 0mg | 499mg | 15% |
| Choline | 77.5mg | 14% | |
| Magnesium | 0mg | 35mg | 8% |
| Vitamin B5 | 0mg | 0.417mg | 8% |
| Zinc | 0mg | 0.78mg | 7% |
| Vitamin B1 | 0mg | 0.089mg | 7% |
| Vitamin A | 0µg | 43µg | 5% |
| Iron | 0.07mg | 0.45mg | 5% |
| Copper | 0.046mg | 5% | |
| Vitamin B2 | 0mg | 0.063mg | 5% |
| Sodium | 0mg | 97mg | 4% |
| Folate | 0µg | 2µg | 1% |
| Calcium | 0mg | 6mg | 1% |
| Manganese | 0.013mg | 1% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0mg | 0.265mg | 0% |
| Threonine | 0mg | 1.035mg | 0% |
| Isoleucine | 0mg | 1.088mg | 0% |
| Leucine | 0mg | 1.919mg | 0% |
| Lysine | 0mg | 2.168mg | 0% |
| Methionine | 0mg | 0.699mg | 0% |
| Phenylalanine | 0mg | 0.922mg | 0% |
| Valine | 0mg | 1.216mg | 0% |
| Histidine | 0mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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%
72%
Minerals Daily Need Coverage Score
0%
64%
Comparison summary
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 17.789g)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Rice bran oil is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Rice bran oil contains less Sodium (difference - 97mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)