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  6. Vegetable oil vs. Brown rice

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

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Important differences between vegetable oil and brown rice

  • Vegetable oil has more vitamin E and vitamin K; however, brown rice has more manganese, vitamin B3, vitamin B1, phosphorus, copper, selenium, and vitamin B6.
  • Vegetable oil's daily need coverage for vitamin E is 97% more.
  • Vegetable oil has 105 times more vitamin K than brown rice. Vegetable oil has 21µg of vitamin K, while brown rice has 0.2µg.
  • Brown rice is lower in saturated fat.
  • Brown rice has a higher glycemic index than vegetable oil.

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

Infographic

Vegetable oil vs Brown rice 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% 4.9% 0% 0.55% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +330.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +3450%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +8594.1%
Contains more Vitamin KVitamin K +10400%
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 +4500%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Brown rice DV% diff.
Polyunsaturated fat 33.033g 0.366g 218%
Fats 100g 0.97g 152%
Monounsaturated fat 48.033g 0.369g 119%
Vitamin E 14.78mg 0.17mg 97%
Saturated fat 14.367g 0.26g 64%
Manganese 0mg 0.974mg 42%
Calories 884kcal 123kcal 38%
Vitamin K 21µg 0.2µg 17%
Vitamin B3 0mg 2.561mg 16%
Phosphorus 0mg 103mg 15%
Vitamin B1 0mg 0.178mg 15%
Copper 0mg 0.106mg 12%
Selenium 0µg 5.8µg 11%
Starch 24.79g 10%
Vitamin B6 0mg 0.123mg 9%
Magnesium 0mg 39mg 9%
Carbs 0g 25.58g 9%
Vitamin B5 0mg 0.38mg 8%
Zinc 0.02mg 0.71mg 6%
Fiber 0g 1.6g 6%
Vitamin B2 0mg 0.069mg 5%
Protein 0g 2.74g 5%
Iron 0.13mg 0.56mg 5%
Potassium 0mg 86mg 3%
Folate 0µg 9µg 2%
Choline 0.2mg 9.2mg 2%
Net carbs 0g 23.98g N/A
Calcium 0mg 3mg 0%
Sugar 0g 0.24g N/A
Sodium 0mg 4mg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more FatsFats +10209.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +12917.1%
Contains more Poly. FatPolyunsaturated fat +8925.4%
Contains less Sat. FatSaturated fat -98.2%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.