Brown Rice vs. Vegetable Oil
Nutrition comparison of Cooked Brown Rice and Vegetable Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
vegetable oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and vegetable oil:
- Both brown rice and vegetable oil are high in calories.
- Brown rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Brown rice has signficantly more dietary fiber than vegetable oil.
- Vegetable oil has signficantly less carbohydrates than brown rice.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Vegetable Oil (Vegetable oil, palm kernel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and vegetable oil are high in calories. Vegetable oil has 601% more calories than brown rice - brown rice has 123 calories per 100 grams and vegetable oil has 862 calories.
For macronutrient ratios, brown rice is heavier in protein, much heavier in carbs and much lighter in fat compared to vegetable oil per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for vegetable oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Vegetable Oil | |
|---|---|---|
| Protein | 9% | ~ |
| Carbohydrates | 84% | ~ |
| Fat | 7% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Vegetable oil has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
dietary fiber
Brown rice has signficantly more dietary fiber than vegetable oil - brown rice has 1.6g of dietary fiber per 100 grams and vegetable oil does not contain significant amounts.
sugar
Brown rice and vegetable oil contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and vegetable oil does not contain significant amounts.
Protein
protein
Brown rice has more protein than vegetable oil - brown rice has 2.7g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Vegetable oil is high in saturated fat and brown rice has 97% less saturated fat than vegetable oil - brown rice has 0.26g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.
Vitamins
Vitamin E
Vegetable oil has 21 times more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and vegetable oil has 3.8mg of Vitamin E.
Vitamin K
Vegetable oil has 122 times more Vitamin K than brown rice - brown rice has 0.2ug of Vitamin K per 100 grams and vegetable oil has 24.7ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Brown Rice | Vegetable Oil | |
|---|---|---|
| Thiamin | 0.178 MG | ~ |
| Riboflavin | 0.069 MG | ~ |
| Niacin | 2.561 MG | ~ |
| Pantothenic acid | 0.38 MG | ~ |
| Vitamin B6 | 0.123 MG | ~ |
| Folate | 9 UG | ~ |
Minerals
calcium
Brown rice has more calcium than vegetable oil - brown rice has 3mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Brown rice has more iron than vegetable oil - brown rice has 0.56mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Brown rice has more potassium than vegetable oil - brown rice has 86mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, vegetable oil has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Vegetable Oil | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 1.6 G |
| Total | 0.359 G | 1.6 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Vegetable Oil (Vegetable oil, palm kernel) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Vegetable Oil g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or vegetable oil contain more calories in 100 grams?Both brown rice and vegetable oil are high in calories. Vegetable oil has 600% more calories than brown rice - brown rice has 123 calories in 100g and vegetable oil has 862 calories.
Does brown rice or vegetable oil have more carbohydrates?
By weight, vegetable oil has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and vegetable oil has no carbs..