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  6. Rice bran oil vs. Flour

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

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How are Rice bran oil and Flour different?

  • Rice bran oil is richer in Vitamin E , and Vitamin K, while Flour is higher in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, and Phosphorus.
  • Rice bran oil covers your daily need of Vitamin E 215% more than Flour.
  • Rice bran oil contains 127 times more Saturated Fat than Flour. Rice bran oil contains 19.7g of Saturated Fat, while Flour contains 0.155g.

Oil, rice bran and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Rice bran oil vs Flour 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
Flour
Flour
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +6528.6%
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%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +6528.6%
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
2
:
7
Flour
Flour
Contains more Vitamin E +53733.3%
Contains more Vitamin K +8133.3%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +53733.3%
Contains more Vitamin K +8133.3%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice bran oil
Rice bran oil
1
:
4
Flour
Flour
Contains more Fats +10104.1%
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
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Fats +10104.1%
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
Flour
Flour
Contains more Monounsaturated Fat +45072.4%
Contains more Polyunsaturated fat +8374.6%
Contains less Saturated Fat -99.2%
Rice bran oil
21% 42% 37%
Saturated Fat: 19.7 g
Monounsaturated Fat: 39.3 g
Polyunsaturated fat: 35 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +45072.4%
Contains more Polyunsaturated fat +8374.6%
Contains less Saturated Fat -99.2%

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

All nutrients comparison - raw data values

Nutrient Rice bran oil Flour Opinion
Net carbs 0g 73.61g Flour
Protein 0g 10.33g Flour
Fats 100g 0.98g Rice bran oil
Carbs 0g 76.31g Flour
Calories 884kcal 364kcal Rice bran oil
Sugar 0g 0.27g Rice bran oil
Fiber 0g 2.7g Flour
Calcium 0mg 15mg Flour
Iron 0.07mg 4.64mg Flour
Magnesium 0mg 22mg Flour
Phosphorus 0mg 108mg Flour
Potassium 0mg 107mg Flour
Sodium 0mg 2mg Rice bran oil
Zinc 0mg 0.7mg Flour
Copper 0.144mg Flour
Manganese 0.682mg Flour
Selenium 0µg 33.9µg Flour
Vitamin E 32.3mg 0.06mg Rice bran oil
Vitamin B1 0mg 0.785mg Flour
Vitamin B2 0mg 0.494mg Flour
Vitamin B3 0mg 5.904mg Flour
Vitamin B5 0mg 0.438mg Flour
Vitamin B6 0mg 0.044mg Flour
Folate 0µg 183µg Flour
Vitamin K 24.7µg 0.3µg Rice bran oil
Tryptophan 0mg 0.127mg Flour
Threonine 0mg 0.281mg Flour
Isoleucine 0mg 0.357mg Flour
Leucine 0mg 0.71mg Flour
Lysine 0mg 0.228mg Flour
Methionine 0mg 0.183mg Flour
Phenylalanine 0mg 0.52mg Flour
Valine 0mg 0.415mg Flour
Histidine 0mg 0.23mg Flour
Saturated Fat 19.7g 0.155g Flour
Monounsaturated Fat 39.3g 0.087g Rice bran oil
Polyunsaturated fat 35g 0.413g Rice bran oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice bran oil Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
59%
Rice bran oil
50%
Flour
Minerals Daily Need Coverage Score
0%
Rice bran oil
59%
Flour

Comparison summary

Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 72)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 19.545g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.