Rice Bran Oil vs Olive Oil, The Real Differences

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By Ashley Woodward • Last Updated: February 16, 2023

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Rice Bran Oil vs Olive Oil

In the search for the healthiest oil, the race comes close between rice bran oil vs olive oil. But which among these is the winner? Discover the real difference in this new post.

Oily Facts

A brand new kind of oil started taking over the market. The rice bran oil is the healthiest oil existing today. This fact makes us wonder how does it compare to olive oil?

Rice bran oil is a liquid substance extracted from the outer layer of rice, which is usually hard and brown. As such, the oil produced from rice has a mild favor and a surprisingly high smoke point of 450 F.

This allows versatility when it comes to the usage of bran oil, as it performs well at high temperature cooking, meaning it is a great option for stir frying and deep frying.

Its opponent, olive oil, is also a very beneficial type of cooking oil which is, besides cooking, used in pharmaceuticals and cosmetics. Therefore, as a multi-purpose type of oil, it must contain a really good mixture of substances.

Hence, olive oil is liquid fat obtained from olives, originating from the Mediterranean Basin. It is a great addition to salads and certain meals but it is not as great for frying because of a low smoke point. Its smoke point of 370 F is lower than that of bran oil.

Nutrition and Health Benefits

It’s well known that olive oil is great for your health but did you know that bran oil may be taking over the race? Many nutritionists have agreed that bran oil is one of the healthiest types of oil on the market, right next to olive oil. However, the two have some major differences in terms of nutrition and benefits, which we are going to cover below!

Bran is In

Rice Bran Oil
Rice Bran Oil

Both olive oil and bran oil have over 800 calories per 100 grams. However, rice bran oil is packed with a special component called oryzanol. It is a type of antioxidant that is essential for our health.

This type of oil is popular in Asia especially in Japan, India, Bangladesh and China.

What Bran to Use?

Any rice varieties ranging from whitejasminebasmati to brown can be a good bran oil. The bran is the outer layer of rice usually removed before the milling process.


It has been proven that rice bran oil can effectively decrease cholesterol levels. It doesn’t leave any aftertaste, which makes it easier to mix it in different foods.


Rice bran oil is also effective in relieving menopause symptoms in women.


In general, being rich in vitamin E (much richer than olive oil), rice bran oil is a great option for people who are looking to better their health and prevent various diseases.


Rice bran is also a good choice for people suffering from diabetes. Studies reveal that using rice bran oil reduces blood sugar levels.

Besides, rice bran doesn’t get as absorbed as olive oil does during cooking, which means you will be consuming less oil by introducing bran oil to your diet. This will certainly lead to improvements in your health and overall well being.

Oh Olive

olive oil

On the other hand, olive oil is less packed with vitamin E, even though it does carry plenty of it. It provides antioxidants and other substances essential for your health, including numerous fatty acids.


Olive oil has been proven to bring many benefits to women during pregnancy. Its components improve the baby’s reflexes and the useful fatty acids help fight infections and help enhance the further development of the baby.

However, it has a low smoke point, which makes it less suitable for frying so bran oil takes the win here. However, olive oil makes for a great dressing on salads and dishes such as different types of fish.

Rice Bran Oil vs Olive Oil

It’s pretty clear that both olive oil and bran oil are highly beneficial for health and can help relieve and prevent certain types of diseases. But, you’re probably wondering which type of oil should you use?

There are significant differences between the two. For example, rice bran oil has a longer shelf life, which makes it slightly more convenient. So, what’s the final choice?

Honestly, as both of these types of oil are highly beneficial, they should both be introduced to your diet as a balanced way of staying healthy, no matter what age you are.

However, in specific cases a single type of oil has to take the win. Bran oil is the more preferable choice for those suffering from diabetes and heart diseases.

In this case you should consume bran oil frequently, no matter if it’s pure, virgin or the refined kind.

Watch this video tutorial on how to make a healthy and yummy Rice Bran Oil Sriracha Chili Mayonnaise, perfect for burgers and salads!


We can finally make the conclusion that both olive oil and bran oil are very good for the health. Though each has their own differences the best way to take advantage of the benefits is to combine them into a balanced diet.

We recommend using a bit of both types of oil for a diverse yet highly nutritional and healthy diet. You can experiment on your salads, fried rice, and other great dishes too!

Would you use any of these oils? Leave your thoughts below and let us know which type of oil you prefer and why!