Food comparison · IFCT 2017
Rice bran oil vs Sunflower oil: nutrition per 100 g
Both are pure fat; they differ in its make-up. Per 100 g, IFCT 2017 lists rice bran oil with more saturated fat, 23.76 g against 11.39 g in sunflower oil, and more monounsaturated fat, 44.12 g against 25.96 g. Sunflower oil has about twice the polyunsaturated fat, 62.65 g against 32.12 g. Rice bran oil also carries 560 mg of omega-3 ALA.
Rice bran oil and Sunflower oil, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Rice bran oil | Sunflower oil | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 884 kcal | 884 kcal | Same |
| Protein | 0 g | 0 g | Same |
| Carbohydrate (available) | 0 g | 0 g | Same |
| Dietary fibre | 0 g | 0 g | Same |
| Total fat | 100 g | 100 g | Same |
| Water | 0 g | 0 g | Same |
| Fats | |||
| Saturated fat | 23.76 g | 11.39 g | Rice bran oil |
| Monounsaturated fat | 44.12 g | 25.96 g | Rice bran oil |
| Polyunsaturated fat | 32.12 g | 62.65 g | Sunflower oil |
| Cholesterol | 0 mg | 0 mg | Same |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Rice bran oil vs Sunflower oil: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/rice-bran-oil-vs-sunflower-oil/
Pure fat, so the profile is what matters
Rice bran oil and sunflower oil are two of the most advertised refined oils on Indian shelves. Both are 100 g of fat per 100 g, so a spoon of either adds the same energy to the kadai. The data set puts both at 884 kcal per 100 g, a value worked out from their fat rather than measured in a laboratory. The real choice is between fat profiles: how much is saturated, how much monounsaturated, and how much polyunsaturated, and which polyunsaturated fats they are.
Saturated fat: a surprise for rice bran oil
Rice bran oil is often marketed for the heart, yet IFCT 2017 lists 23.76 g of saturated fat per 100 g, about 2.1 times the 11.39 g in sunflower oil. That is higher than many buyers would expect. It is balanced by plenty of monounsaturated fat, 44.12 g against 25.96 g in sunflower oil, about 1.7 times as much. Rice bran oil also contains oryzanol, a plant compound studied for its effect on cholesterol, which IFCT does not measure, so its value cannot be judged from these tables.
Polyunsaturated fat and omega-3
Sunflower oil is dominated by polyunsaturated fat, 62.65 g per 100 g, about twice the 32.12 g in rice bran oil. Nearly every gram of that is linoleic acid, the main omega-6 fat in seed oils. Omega-6 fats are essential, but Indian diets that cook only in sunflower or safflower oil can end up with a lot of omega-6 and very little omega-3. Rice bran oil has 560 mg of the omega-3 fat ALA per 100 g, ranking 14th of 203 foods, while IFCT lists none for sunflower oil. Highly polyunsaturated oils are also less stable when heated for long periods.
In the Indian kitchen
Rice bran oil is pressed from the bran left over when rice is milled, which makes it a fitting by-product in a rice-growing country. It has a neutral taste and handles high heat well, so it suits deep frying of puri, pakora and vada as well as daily sabzi. Sunflower oil is light and mild, widely used in Karnataka, Andhra Pradesh and Tamil Nadu homes and in restaurants, and works well for sautéing and shallow frying. Both are refined, so they bring little flavour of their own.
Mixing oils, and using less
ICMR-NIN advises households to combine or rotate oils rather than rely on one, since each brings a different fatty-acid pattern. Rice bran oil and sunflower oil complement each other: one is higher in monounsaturated fat and carries some omega-3, the other is rich in polyunsaturated omega-6. Adding an omega-3 rich oil such as mustard or soyabean to the rotation helps further. The total amount of oil used each month matters more than any brand claim.
Which one, for what
For lower saturated fat, sunflower oil is the better pick. For more monounsaturated fat, some omega-3 ALA and stability during deep frying, rice bran oil leads. For weight control, both carry identical energy, so measure the oil rather than switching brands. For heart-conscious cooking, neither oil alone is ideal; rotating them, adding an omega-3 rich oil and cutting the total amount is the advice that holds up, and people with heart disease should follow their doctor. On taste, both are mild and widely sold, so let the dish decide.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about rice bran oil vs sunflower oil
Is rice bran oil healthier than sunflower oil?
Each has strengths. Rice bran oil has more monounsaturated fat and some omega-3 ALA, but also more saturated fat, 23.76 g per 100 g against 11.39 g. Sunflower oil is rich in omega-6 polyunsaturated fat. Rotating oils works better than relying on either one.
Does rice bran oil have a lot of saturated fat?
More than many people expect. IFCT 2017 lists 23.76 g of saturated fat per 100 g of rice bran oil, about 2.1 times sunflower oil. Its monounsaturated fat, 44.12 g, balances this to some extent.
Which oil is better for deep frying?
Rice bran oil is more stable under prolonged high heat because it has less polyunsaturated fat than sunflower oil. For any oil, avoid reheating the same batch repeatedly, and discard oil that has darkened or smells off.
Does sunflower oil have omega-3?
IFCT 2017 lists no ALA value for sunflower oil. Its polyunsaturated fat, 62.65 g per 100 g, is almost all omega-6. Rice bran oil has 560 mg of ALA per 100 g, and mustard oil far more.