Oil is an assured part of cooking. The ongoing debate about rice bran oil vs sunflower oil is a hot topic in everyone’s mind. If you want to be healthier it is important that you make a conscious choice about the cooking oil that you use.
Let us understand more about them to help you make better choices. So, keep reading!
Rice Bran Oil vs Sunflower Oil: Key Differences
There are many differences if we are looking to understand rice bran oil and sunflower oil. Although both of these oils are healthy they have their particular differences that we should learn to make the best choices.
Vitamin E:-
The main difference is the vitamin E content in the oils, sunflower oil has a higher value of vitamin E content (about 37% of DV (Daily Value) while Rice bran has a little lower vitamin E ( about 29% of DV).
Smoking Point:-
The smoking point of sunflower oil is around 225o C while it is 232o for rice bran, making it more stable than sunflower oil.
Also Read:- Best Cooking Oil
Saturated and Unsaturated Fat
The monounsaturated fat content in sunflower oil is 6g per serving while rice bran oil has about 5 g per serving. While saturated fat content of sunflower oil is approx 1.3g per serving & rice bran oil has 2.7 g per serving.
Heart Management
Rice bran oil is rich in oryzanol which is great for heart health while on the other hand, sunflower oil can reduce cholesterol levels in the body.
Consistency
Sunflower oil has a light consistency, on the other hand, rice bran oil has a moisturizing, thick consistency. The difference in their consistency makes rice bran great for drizzling purposes.
What is Rice Bran Oil?
Rice bran oil is extracted from the outer layer of the rice grain. The oil looks dark gold in color. It may have a little mild smell of rice or maybe odorless. This oil is usually used in Asian countries like China, Japan, and India due to its plethora of health benefits.
Rice Bran Oil Benefits
- It can help you get better skin.
- Rice bran oil can enhance your immune system.
- This fantastic oil can be good for your endocrine health.
- It can have strong antioxidant properties.
What is Sunflower oil
Sunflower oil is usually obtained from crushed sunflower seeds. Appearance-wise it has a remarkably light golden color. It doesn’t have any odor and seems light in texture. It is widely used for cooking purposes.
Sunflower Oil Benefits:-
- This oil can have amazing cardiovascular benefits.
- Using it regularly can help prevent arthritis.
- Moderate use of sunflower oil can greatly help asthma patients.
- It can be fantastic for heart health.
Also Read:- Benefits of Sesame Oil
Nutrition Based Comparision
Let us have a brief look at the nutritional information of these oils to understand rice bran oil and sunflower oil which is better. Compare Nutritional Value in 1 tablespoon.
| Nutrition | Rice Bran (120g) | Sunflower Oil (120g) |
|---|---|---|
| Calories | 120g | 120g |
| Sugar | 0g | 0g |
| Protein | 0g | 0g |
| Total Fats | 14g | 14g |
| Vitamin E | 5.6 mg ( 29% DV) | 4.4 mg (37% DV) |
| Oleic Acid | 38.4% of DV | 14–40% of DV |
| Palmitic Acid | 21.5% of DV | 4 – 9% of DV |
Conclusion
While there is no clear winner in this rice bran oil vs sunflower oil debacle. They both are highly nutritious and available widely. You can use either of them for making your delicious dishes and get amazing health benefits.
