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Comparing groundnut oil vs rice bran oil - 24 Mantra Organic

Comparing groundnut oil vs rice bran oil - 24 Mantra Organic

Groundnut-oil-vs-Rice-Bran-Oil-–-What-is-the-Difference?

Groundnut oil vs Rice Bran Oil – What is the Difference?

Health and Nutrition
22.09.2020

Choosing the perfect cooking oil can be rather confusing. There are so many factors to consider, such as the healthiness, the taste, the purity, and most importantly, the price. For starters, it is a well-known fact that different oils have different qualities that make it suitable for specific applications or cuisines. For instance, extra virgin olive oil is excellent for salads, while groundnut or rice bran oil works well for deep frying. Similarly, one simply cannot imagine Oriental food without any sesame oil!

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Given that Indian cuisines involve a lot of stir-frying, deep-frying, and sauteeing, it would be best to consider groundnut or rice bran oil for daily cooking. But what is the difference between the two? And between groundnut oil vs rice bran oil, which one is healthier?

For starters, if you wish to consume healthy oils, the first step would be to look for organic, cold-pressed oils. These oils are loaded with nutrients and is excellent for your body. Moreover, they taste a lot better and true to its origin than highly refined oils.

With that out of the way, today we will check out groundnut oil vs rice bran oil to identify the main differences between the two and which one is better. Before we start with the groundnut oil vs rice bran oil comparison, let’s begin with a quick overview of both the oils.

 

What is Groundnut Oil?

Groundnut oil, also known as the Golden Oil, is derived from groundnuts or peanuts. It has a light consistency and neutral taste, which makes it ideal for all-purpose cooking. It is widely used in Asian cuisine and has a good combination of healthy fats.

 

Advantages of Groundnut Oil

  • The mildly sweet flavour of groundnut oil enhances the overall taste of the food without making it apparent. Resultantly, it is excellent for hot and cold applications.
  • It is low in saturated fats and contains virtually no cholesterol.
  • Resveratrol, a bioactive compound present in groundnut oil, prevents degenerative nerve diseases.

 

Disadvantages of Groundnut Oil

  • It is not suitable for those suffering from nut allergies.
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As per the data available on the USFDA website, 100 g of Groundnut oil has the following nutritional profile:

 

Energy 884 kCal or 3699 kJ
Iron 0.03 mg
Zinc 0.01 mg
Choline 0.1 mg
Vitamin E (alpha-tocopherol) 15.69 mg
Vitamin K (phylloquinone) 0.7 mcg
Saturated Fatty Acids 16.9 g
Monounsaturated Fatty Acids (MUFA) 46.2 g
Polyunsaturated Fatty Acids (PUFA) 32 g
Phytosterols 207 mg

 

What is Rice Bran Oil?

Rice bran oil is extracted from the bran (outer layer) of the rice grain. Much like groundnut oil, rice bran oil does not possess any flavour, which means that it does not clash with the taste of your food. It is loaded with gamma-oryzanol and tocotrienol that lowers bad cholesterol (LDL) and increases good cholesterol (HDL).

 

Advantages of Rice Bran Oil

  • It improves blood cholesterol by eliminating plasma cholesterol and triglycerides. At the same time, it increases HDL.
  • Rice bran oil is rich in Vitamin E and other antioxidants, which are exceptionally healthy for your body.
  • It can help in alleviating menopausal symptoms.

 

Disadvantages of Rice Bran Oil

  • While it can prevent the formation of kidney stones, rice bran oil also decreases the calcium levels in the blood, which may result in hypocalcemia.
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As per the data available on the USFDA website, 100 grams of Rice bran oil has the following nutritional profile:

 

Energy 884 kCal or 3699 kJ
Iron 0.07 mg
Vitamin E (alpha-tocopherol) 32.3 mg
Vitamin K (phylloquinone) 24.7 mcg
Saturated Fatty Acids 19.7 g
Monounsaturated Fatty Acids (MUFA) 39.3 g
Polyunsaturated Fatty Acids (PUFA) 35 g
Phytosterols 1190 mg

 

Groundnut Oil vs Rice Bran Oil: A Detailed Comparison

Here is a quick point-by-point comparison of groundnut oil vs rice bran oil:

 

Smoking Point

Groundnut oil has a smoking point of 2320C while rice bran oil has it at 2540C. However, the difference is only marginal, with both oils having a high smoking point.

Groundnut Oil vs Rice Bran Oil Advantage: Tie

 

Food Energy

Both oils supply 884 kcal of energy per 100 grams.

Groundnut Oil vs Rice Bran Oil Advantage: Tie

 

Presence of Phytosterols

Phytosterols are plant-based compounds that lower bad cholesterol. Rice bran oil contains 1190 mg of phytosterols against 207mg available in groundnut oil.

Groundnut Oil vs Rice Bran Oil Advantage: Rice bran oil

 

Unsaturated Fatty Acids

Unsaturated fatty acids are good for the body and are present as polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA). Groundnut oil contains 32g of PUFA and 46.2g of MUFA while rice bran oil contains 35g of PUFA and 39.3g of MUFA per 100 grams.

Groundnut Oil vs Rice Bran Oil Advantage: Groundnut oil

 

Saturated Fatty Acids

Saturated fatty acids are unhealthy and responsible for producing bad cholesterol. 100 grams of groundnut oil contains 16.9g saturated fatty acids, while rice bran oil contains 19.7g of saturated fatty acids.

Groundnut Oil vs Rice Bran Oil Advantage: Groundnut oil

 

From the above groundnut oil vs rice bran oil comparison, you will be in a better situation to understand which one is better for your health. Remember, choosing organic is the first step to health.

 

Try 24 Mantra Organic’s Groundnut oil and enjoy the benefits of Groundnut Oil.

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