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  6. Brown rice vs. Palm oil

Brown rice vs. Palm oil — In-Depth Nutrition Comparison

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Important differences between Brown rice and Palm oil

  • Brown rice has more Vitamin B3, Vitamin B1, Phosphorus, Copper, Selenium, Vitamin B6, Magnesium, and Vitamin B5, however, Palm oil has more Vitamin E .
  • Palm oil's daily need coverage for Saturated Fat is 245% more.
  • Brown rice is lower in Saturated Fat.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Oil, palm.

Infographic

Brown rice vs Palm oil 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.
Brown rice
Brown rice
9
:
1
Palm oil
Palm oil
Contains more Calcium +∞%
Contains more Iron +5500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +5500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Brown rice
Brown rice
7
:
2
Palm oil
Palm oil
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +9276.5%
Contains more Vitamin K +3900%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Palm 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% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +9276.5%
Contains more Vitamin K +3900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
4
:
1
Palm oil
Palm oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +10209.3%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +10209.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Palm oil
Palm oil
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +9927.1%
Contains more Polyunsaturated fat +2441%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +9927.1%
Contains more Polyunsaturated fat +2441%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Palm oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Brown rice Palm oil Opinion
Net carbs 23.98g 0g Brown rice
Protein 2.74g 0g Brown rice
Fats 0.97g 100g Palm oil
Carbs 25.58g 0g Brown rice
Calories 123kcal 884kcal Palm oil
Starch 24.79g Brown rice
Sugar 0.24g 0g Palm oil
Fiber 1.6g 0g Brown rice
Calcium 3mg 0mg Brown rice
Iron 0.56mg 0.01mg Brown rice
Magnesium 39mg 0mg Brown rice
Phosphorus 103mg 0mg Brown rice
Potassium 86mg 0mg Brown rice
Sodium 4mg 0mg Palm oil
Zinc 0.71mg 0mg Brown rice
Copper 0.106mg 0mg Brown rice
Manganese 0.974mg Brown rice
Selenium 5.8µg 0µg Brown rice
Vitamin E 0.17mg 15.94mg Palm oil
Vitamin B1 0.178mg 0mg Brown rice
Vitamin B2 0.069mg 0mg Brown rice
Vitamin B3 2.561mg 0mg Brown rice
Vitamin B5 0.38mg 0mg Brown rice
Vitamin B6 0.123mg 0mg Brown rice
Folate 9µg 0µg Brown rice
Vitamin K 0.2µg 8µg Palm oil
Tryptophan 0.033mg 0mg Brown rice
Threonine 0.095mg 0mg Brown rice
Isoleucine 0.109mg 0mg Brown rice
Leucine 0.214mg 0mg Brown rice
Lysine 0.099mg 0mg Brown rice
Methionine 0.058mg 0mg Brown rice
Phenylalanine 0.133mg 0mg Brown rice
Valine 0.151mg 0mg Brown rice
Histidine 0.066mg 0mg Brown rice
Saturated Fat 0.26g 49.3g Brown rice
Monounsaturated Fat 0.369g 37g Palm oil
Polyunsaturated fat 0.366g 9.3g Palm oil
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Palm oil
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
14%
Brown rice
28%
Palm oil
Minerals Daily Need Coverage Score
32%
Brown rice
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 66)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 49.04g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.