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Rice vs. Sunflower oil — In-Depth Nutrition Comparison

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Significant differences between rice and sunflower oil

  • Rice has more manganese, iron, folate, selenium, vitamin B1, vitamin B3, vitamin B5, and copper; however, sunflower oil is richer in vitamin E.
  • Sunflower oil covers your daily vitamin E needs 274% more than rice.
  • Rice contains less saturated fat.
  • Rice has a higher glycemic index. The glycemic index of rice is 60, while the glycemic index of sunflower oil is 0.

Specific food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Rice vs Sunflower 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.
Rice
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
Rice
7
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
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 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +102600%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
4
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +35614.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +52400%
Contains more Poly. FatPolyunsaturated fat +47794.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Sunflower oil DV% diff.
Vitamin E 0.04mg 41.08mg 274%
Polyunsaturated fat 0.076g 36.4g 242%
Fats 0.28g 100g 153%
Monounsaturated fat 0.088g 46.2g 115%
Saturated fat 0.077g 13g 59%
Calories 130kcal 884kcal 38%
Manganese 0.472mg 0mg 21%
Iron 1.2mg 0mg 15%
Folate 58µg 0µg 15%
Vitamin B1 0.163mg 0mg 14%
Selenium 7.5µg 0µg 14%
Carbs 28.17g 0g 9%
Vitamin B3 1.476mg 0mg 9%
Copper 0.069mg 0mg 8%
Vitamin B5 0.39mg 0mg 8%
Vitamin B6 0.093mg 0mg 7%
Phosphorus 43mg 0mg 6%
Vitamin K 0µg 5.4µg 5%
Protein 2.69g 0g 5%
Zinc 0.49mg 0mg 4%
Magnesium 12mg 0mg 3%
Fiber 0.4g 0g 2%
Vitamin B2 0.013mg 0mg 1%
Potassium 35mg 0mg 1%
Calcium 10mg 0mg 1%
Net carbs 27.77g 0g N/A
Sugar 0.05g 0g N/A
Sodium 1mg 0mg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0mg 0%
Threonine 0.096mg 0mg 0%
Isoleucine 0.116mg 0mg 0%
Leucine 0.222mg 0mg 0%
Lysine 0.097mg 0mg 0%
Methionine 0.063mg 0mg 0%
Phenylalanine 0.144mg 0mg 0%
Valine 0.164mg 0mg 0%
Histidine 0.063mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Sunflower oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Rice
64%
Sunflower oil
Minerals Daily Need Coverage Score
22%
Rice
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 60)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 12.923g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is richer in vitamins?
Rice
Rice 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.