Connect

Free

Rice Bran Oil Vs Sunflower Oil: Which Is Better For Health?

Written by:

Shrabani Pattnaik

21 Nov 2022

27 Dec 2024

10 min

2670 Views

Share On:

Follow Us On:

Oil is important—not just for cooking but also for your health. It provides essential fatty acids that fuel your body with energy and help maintain overall wellness. Among the popular options, two healthy cooking oils often steal the spotlight: rice bran oil vs sunflower oil. But when it comes to choosing the best for your health, there is a debate over rice bran oil or sunflower oil— which is better? It isn’t so simple. While both have unique benefits, there’s a lot more to their story.

From cholesterol-lowering properties to antioxidant content, the difference between sunflower oil and rice bran oil can impact your heart health, cooking needs, and overall lifestyle. Curious about which one fits your needs better? Stick around as we unveil a detailed comparison and help you make the healthiest choice for your kitchen and beyond!

Rice Bran Oil or Sunflower Oil: Which Is Better?
Nutritional Difference Between Sunflower Oil And Rice Bran Oil
What Are the Health Benefits Of Rice Bran Oil?
What Are the Health Benefits Of Sunflower Oil?
Rice Brain Oil vs Sunflower Oil: Which Is Better For Skin Health?
The Final Say
FAQs
References

Rice Bran Oil or Sunflower Oil: Which Is Better?

When it comes to the battle of oils, Rice Bran Oil emerges as a strong contender for its superior health benefits and versatility.

Rich in antioxidants, tocotrienols, and oryzanol, it has been shown to raise HDL cholesterol and reduce LDL cholesterol in some studies, making this a heart-healthy food. The balanced omega-3 and omega-6 ratio helps to lower the risk of inflammation, which is a critical factor for overall health in the long term.

It is perfect for deep-frying and other high-temperature cooking because of its high smoke point, which prevents it from decomposing into toxic compounds. This oil is popular among health-conscious consumers since it can increase metabolism and has less saturated fat, which helps with weight management.

On the other hand, Sunflower Oil holds its ground as an affordable and widely available choice.

Sunflower oil, an underrated antioxidant-rich food, contains vitamin E, which is advantageous for skin health and immunity. However, it leans heavily on omega-6 fatty acids, which can potentially disrupt the omega-6 to omega-3 balance when consumed excessively, increasing the risk of inflammation and heart issues.

While it’s a versatile oil for everyday cooking, its lower stability under prolonged heat and lack of unique bioactive compounds like oryzanol give Rice Bran Oil the edge.

For those prioritising heart health, antioxidant power, and versatile cooking, Rice Bran Oil is the scientifically backed winner.

The following table depicts a comparison between rice bran oil vs sunflower oil:

Parameter	Rice Bran Oil	Sunflower Oil
Source	Extracted from the outer layer of rice grains (bran), a by-product of rice milling.	Derived from sunflower seeds, it is widely cultivated for edible oil production.
Smoke Point	High smoke point (~232°C), ideal for deep-frying and high-temperature cooking.	Moderate smoke point (~227°C), suitable for sautéing, frying, and baking.
Nutritional Profile	Contains oryzanol (1-2%), vitamin E, and omega-6 fatty acids; cholesterol-lowering properties.	Rich in vitamin E (45-50 mg/100g), omega-6 fatty acids, but lacks oryzanol.
Heart Health	Helps reduce LDL cholesterol due to oryzanol and improves HDL, a balanced omega-6 to omega-3 ratio.	High in omega-6 fatty acids, excessive consumption may disturb the omega-6 to omega-3 balance.
Antioxidant Content	High antioxidant activity from oryzanol and tocotrienols, which protect against oxidative damage.	Contains alpha-tocopherol, a powerful antioxidant, but lacks oryzanol.
Cooking Versatility	Neutral flavour and high stability; works well in frying, baking, and salad dressings.	Light taste; suitable for frying and light cooking, but less stable for prolonged heating.
Price and Availability	Slightly costlier, gaining popularity in urban areas for health-conscious consumers.	Affordable and widely available; more commonly used in traditional cooking.
Health Considerations	Ideal for weight management and heart health due to its low saturated fats and high antioxidants.	Suitable for moderate consumption but should be balanced with omega-3 sources to avoid inflammation.

Also Read: Ghee Vs Butter: Which Type of Fat Is Healthy? Know Here!

Nutritional Difference Between Sunflower Oil And Rice Bran Oil

Note the following table depicting the nutritional difference between sunflower oil and rice bran oil:

Nutritional Facts	Rice Bran Oil (per tablespoon)	Sunflower Oil (per tablespoon)
Calories	120 kcal	120 kcal
Total Fat	14 g	14 g
Saturated Fat	2.7 g	1.3 g
Monounsaturated Fat (MUFA)	5 g	6 g
Polyunsaturated Fat (PUFA)	4.95 g	Not specified
Sodium	0 mg	0 mg
Carbohydrates	0 g	0 g
Fibre	0 g	0 g
Vitamin E Content	~29% of Daily Value	~37% of Daily Value

Try ToneOp Care's Flax Seed Oil Capsules for a powerful boost of omega 3, 6, and 9 that supports heart health, enhances skin vitality, and aids in weight loss!

Also Read: Dark Meat vs. White Meat Chicken: 7 Differences And Comparison Of Nutritional Profile!

What Are the Health Benefits Of Rice Bran Oil?

Rice bran oil has many health benefits, some of which are:

1. Manages Symptoms Of Menopause

The Y-oryzanol content of rice bran oil helps relieve hot flashes in menopause.

Research shows us that using an extract of rice bran oil can positively affect menopause. One research found that more than 90% of the women who took the supplement reported having experienced fewer hot flashes and other irritating symptoms of menopause than all women commonly experience.

2. Protects Against Cancer

Rice bran oil is packed with vitamin E, an antioxidant that fights the free radicals in the body, resulting in fewer chances of cancer.

3. Good For Heart Health

In comparison to other vegetable oils, the World Health Organization stated that rice bran oil contains a high-quality composition of saturated, polyunsaturated, and monounsaturated fats. This balance of fatty acids means that bad cholesterol levels can be reduced from bonding in the body. Rice bran oil reduces the risk of heart attacks and strokes.

4. Rich Source of Vitamin E

A good level of vitamin E in the body works as an anti-ageing agent, which helps to cure the occurrence of wrinkles and fine lines, increase new cell production, and protect from harmful sun rays.

Try ToneOp Care's Krill Oil Capsules for a powerful boost to your heart and brain health! Packed with 500 mg of pure Antarctic omega-3, these HPMC capsules support normal cholesterol and blood pressure levels. While enhancing cognitive function—perfect for your daily wellness routine!

What Are the Health Benefits Of Sunflower Oil?

Underwritten are some of the health benefits of sunflower oil:

1. Boosts Immunity

Antioxidants included in sunflower oil help prevent infections in the body and help boost immunity. Also, it repairs and builds new tissues and boosts the secretion of enzymes, promoting better body functioning.

2. Has Anti-Inflammatory Properties

Sunflower oil contains compounds that may help reduce inflammation in the body, potentially alleviating symptoms associated with conditions like arthritis and asthma

3. Promotes A Healthy Nervous System

Sunflower oil positively supports a healthy nervous system due to its rich sources of omega-6 fatty acids and the presence of linoleic acid, which is necessary for proper brain function and formation. The presence of vitamin B in sunflower oil, as well, helps provide good nerve functions and enhances an individual's cognitive health, plus for keeping a nervously healthy system.

4. Good For Hair Health

It nourishes hair follicles, promotes hair growth, and can help prevent hair loss when used as a topical treatment.

Also Read: 4 Olive Oil Benefits For Hair Growth & Ways To Use | ToneOp

Rice Brain Oil vs Sunflower Oil: Which Is Better For Skin Health?

Comparing rice bran oil and sunflower oil, it is very clear that sunflower oil is better for healthy skin. Sunflower oil contains vitamin E, along with antioxidants that fight against free radicals. This prevents premature ageing and maintains youthful skin. It also contains linoleic acid, which hydrates and strengthens the natural lipid skin barrier, making it absolutely ideal for dry or sensitive skin.

Sunflower oil is also non-comedogenic, indicating that it is appropriate for all skin types and won't clog pores, including acne-prone skin. Rice bran oil has some benefits but does not have the broad nutrient profile and protective properties that sunflower oil contains. Therefore, sunflower oil is the better choice for the best skin health and hydration.

Try ToneOp Care's Radiant Skin & Gorgeous Hair Combo! Keep your skin and hair healthy with our powerful blend of Black Seed Oil for enhanced hair growth and Glutathione with Hyaluronic Acid for a stunning skin glow—perfect for achieving that radiant look you desire!

Also Read: 7 Surprising Benefits Of Jojoba Oil For Hair And Skin | ToneOp

The Final Say

Both rice bran oil vs sunflower oil have their own health benefits. Rice bran oil is great for heart health and has special antioxidants that help lower cholesterol. On the other hand, sunflower oil contains beneficial vitamin E. If you want an oil that helps with heart health and keeps your skin looking nice, rice bran oil might be the better choice. However, using either oil in your cooking can be healthy, so you can choose based on what you like best!

FAQs

1. Are rice bran oil and sunflower oil gluten-free?

Yes, both rice bran oil and sunflower oil are considered gluten-free. Rice bran oil is derived from rice, which does not contain gluten, although there may be a risk of cross-contamination during processing, so it's advisable to choose certified gluten-free brands.

2. Between rice bran oil vs sunflower oil, which is better for diabetes patients?

Rice Bran Oil is better for diabetes patients due to its balanced fat composition, oryzanol, and antioxidants, which help regulate blood sugar levels and reduce inflammation. Sunflower Oil lacks these specific compounds, making it less effective for glucose control.

3. How are rice bran oil and sunflower oil extracted?

Rice bran oil is extracted from the first layer of the rice, and sunflower oil is extracted from pressed sunflower seeds obtained from the flower bud, which is the middle portion of the flower.

4. Which oil is good for those with high BP?

Rice Bran Oil is ideal for high BP as its oryzanol and balanced omega-6 to omega-3 ratio improve heart health and reduce hypertension risk. Sunflower Oil, with its high omega-6 content, may exacerbate inflammation if consumed excessively.

5. Which is better for cholesterol: rice bran oil or sunflower oil?

While both oils are good, rice bran oil is often considered better than the other oils in terms of cholesterol management due to specific antioxidant compounds, like oryzanol, that lower levels of LDL cholesterol.

References

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.