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  6. Rice bran oil vs. Wild rice raw

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

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A recap on differences between rice bran oil and wild rice raw

  • Rice bran oil is higher in vitamin E, yet wild rice raw is higher in phosphorus, zinc, magnesium, vitamin B3, vitamin B6, fiber, folate, and iron.
  • Rice bran oil covers your daily vitamin E needs 210% more than wild rice raw.
  • Rice bran oil contains 126 times more saturated fat than wild rice raw. While rice bran oil contains 19.7g of saturated fat, wild rice raw contains only 0.156g.
  • The glycemic index of rice bran oil is lower.

Food varieties used in this article are Oil, rice bran and Wild rice, raw.

Infographic

Rice bran oil vs Wild rice 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.
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2700%
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin EVitamin E +3839%
Contains more Vitamin KVitamin K +1200%
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 FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice bran oil Wild rice raw DV% diff.
Polyunsaturated fat 35g 0.676g 229%
Vitamin E 32.3mg 0.82mg 210%
Fats 100g 1.08g 152%
Monounsaturated fat 39.3g 0.159g 98%
Saturated fat 19.7g 0.156g 89%
Phosphorus 0mg 433mg 62%
Copper 0.524mg 58%
Manganese 1.329mg 58%
Zinc 0mg 5.96mg 54%
Vitamin B3 0mg 6.733mg 42%
Magnesium 0mg 177mg 42%
Vitamin B6 0mg 0.391mg 30%
Protein 0g 14.73g 29%
Calories 884kcal 357kcal 26%
Fiber 0g 6.2g 25%
Carbs 0g 74.9g 25%
Iron 0.07mg 1.96mg 24%
Folate 0µg 95µg 24%
Vitamin B5 0mg 1.074mg 21%
Vitamin B2 0mg 0.262mg 20%
Vitamin K 24.7µg 1.9µg 19%
Potassium 0mg 427mg 13%
Vitamin B1 0mg 0.115mg 10%
Choline 35mg 6%
Selenium 0µg 2.8µg 5%
Calcium 0mg 21mg 2%
Net carbs 0g 68.7g N/A
Sugar 0g 2.5g N/A
Sodium 0mg 7mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0mg 0.179mg 0%
Threonine 0mg 0.469mg 0%
Isoleucine 0mg 0.618mg 0%
Leucine 0mg 1.018mg 0%
Lysine 0mg 0.629mg 0%
Methionine 0mg 0.438mg 0%
Phenylalanine 0mg 0.721mg 0%
Valine 0mg 0.858mg 0%
Histidine 0mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +9159.3%
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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +24617%
Contains more Poly. FatPolyunsaturated fat +5077.5%
Contains less Sat. FatSaturated fat -99.2%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.