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

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Significant differences between rice bran oil and turmeric

  • Rice bran oil has more vitamin E; however, turmeric is richer in iron, fiber, potassium, magnesium, phosphorus, zinc, calcium, and vitamin B2.
  • Turmeric covers your daily iron needs 687% more than rice bran oil.
  • Turmeric has 11 times less saturated fat than rice bran oil. Rice bran oil has 19.7g of saturated fat, while turmeric has 1.838g.

Specific food types used in this comparison are Oil, rice bran and Spices, turmeric, ground.

Infographic

Rice bran oil vs Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +78471.4%
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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Contains more Vitamin EVitamin E +629.1%
Contains more Vitamin KVitamin K +84.3%
Contains more Vitamin CVitamin C +∞%
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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Contains more FatsFats +2976.9%
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
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Contains more Mono. FatMonounsaturated fat +8652.8%
Contains more Poly. FatPolyunsaturated fat +4529.6%
Contains less Sat. FatSaturated fat -90.7%

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

All nutrients comparison - raw data values

Nutrient Rice bran oil Turmeric DV% diff.
Manganese 19.8mg 861%
Iron 0.07mg 55mg 687%
Polyunsaturated fat 35g 0.756g 228%
Vitamin E 32.3mg 4.43mg 186%
Fats 100g 3.25g 149%
Copper 1.3mg 144%
Monounsaturated fat 39.3g 0.449g 97%
Fiber 0g 22.7g 91%
Saturated fat 19.7g 1.838g 81%
Potassium 0mg 2080mg 61%
Magnesium 0mg 208mg 50%
Phosphorus 0mg 299mg 43%
Zinc 0mg 4.5mg 41%
Calories 884kcal 312kcal 29%
Carbs 0g 67.14g 22%
Protein 0g 9.68g 19%
Calcium 0mg 168mg 17%
Vitamin B2 0mg 0.15mg 12%
Vitamin B5 0mg 0.542mg 11%
Selenium 0µg 6.2µg 11%
Choline 49.2mg 9%
Vitamin K 24.7µg 13.4µg 9%
Vitamin B3 0mg 1.35mg 8%
Vitamin B6 0mg 0.107mg 8%
Folate 0µg 20µg 5%
Vitamin B1 0mg 0.058mg 5%
Fructose 0.45g 1%
Sodium 0mg 27mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 0g 44.44g N/A
Sugar 0g 3.21g N/A
Trans fat 0.056g N/A
Tryptophan 0mg 0.17mg 0%
Threonine 0mg 0.33mg 0%
Isoleucine 0mg 0.47mg 0%
Leucine 0mg 0.81mg 0%
Lysine 0mg 0.38mg 0%
Methionine 0mg 0.14mg 0%
Phenylalanine 0mg 0.53mg 0%
Valine 0mg 0.66mg 0%
Histidine 0mg 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice bran oil Turmeric
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Rice bran oil
23%
Turmeric
Minerals Daily Need Coverage Score
0%
Rice bran oil
575%
Turmeric

Comparison summary

Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is lower in Saturated fat?
Turmeric
Turmeric is lower in Saturated fat (difference - 17.862g)
Which food is richer in vitamins?
Turmeric
Turmeric is relatively richer in vitamins
Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 3.21g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 27mg)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.