Which oil is better for cooking, mustard oil or rice bran oil?

which oil is better for cooking, mustard oil or rice bran oil?

A good, delicious food is the best way to whip our foody fascination to a greater extent. However, to ensure a guilt-free, happy satiation it's important to understand which oil is better for cooking. Going by the preference, there are about 6,000 famous cuisines to select from in India, so you can always enjoy some delectable fare. All of this sounds appealing and tempting, but we must be extremely careful when choosing the proper type of edible oil. To arouse your interest about which oil is better for cooking, we have come up with an interesting contest of   mustard oil vs rice bran oil, where you will know benefits of each of the two popular cooking oils. 

Rice bran oil: what is it?

The rice's hard outer layer, usually brown in colour, called rice bran is one from which the oil is extracted. Due to its high smoke point of 232 °C and exceptionally mild flavour, it is now regarded as one of the healthiest cooking oils. These characteristics make it suitable for deep-frying as well as stir-frying. It is regarded as a common cooking oil in Asian nations and is frequently suggested as a useful option to lower cholesterol. 

Possible health advantages of rice bran oil:

  • Decreased cholesterol:

When used in place of other fats in the diet by those with high cholesterol, in mustard oil vs rice bran oil, rice bran oil may have a positive impact on their health. It has been demonstrated to be successful in decreasing cholesterol in numerous trials. The substantial vitamin E content of rice bran oil may be to blame for this outcome.

  • Blood pressure is reduced:

Blood pressure can be lowered with the aid of rice bran oil, particularly when it is combined with antihypertensive drugs. According to one study, combining this oil with sesame oil significantly lowered blood pressure and cholesterol.

  • Contains nourishing ingredients:

Healthy fats and numerous other nutrients are included in rice bran oil. 14 grams of fat and 120 calories are contained in one spoonful. The ratio of heart-healthy unsaturated to saturated fat in rice bran oil is higher than that of other nontropical vegetable oils like canola and olive oil.

Additionally, it offers 29% of the Daily Value for vitamin E, a fat-soluble vitamin essential for healthy blood vessels and immune system function. For their potential health advantages, tocotrienols, oryzanol, and plant sterols—compounds found in rice bran oil—have been researched.

  • Controlling blood sugar:

For those with Type II Diabetes, rice bran oil can help lower blood sugar levels while also decreasing cholesterol and blood pressure. This is something both mustard oil vs rice bran oil has in common. After 4 weeks, a randomized trial found that a mixture of 80% rice bran oil and 20% sesame oil significantly reduced fasting and postprandial glucose indicators.

Mustard oil: what is it?

Mustard oil is more advantageous and favoured over many other oils on the market because it has the ideal ratio of omega-3 and omega-6 fatty acids and a low concentration of saturated fats. The reddish-brown or amber colour of mustard oil and its harsh, pungent flavour are characteristics of the substance. Allyl isothiocyanate is responsible for the pungent flavour of mustard oil. By pressing mustard seeds, one can obtain this rich vegetable oil.

Some benefits of using mustard oil include the following:
  • Makes red blood cells stronger:

All the fats needed by our body to carry out various biological processes as parts of plasma, cell lipids, and cell membranes come primarily from mustard oil in mustard oil vs rice bran oil. Red blood cell membrane structure is improved and cholesterol is reduced with mustard oil (RBC).

  • Properties that are antibacterial, anti-fungal, and anti-carcinogenic:

The antibacterial, fungicidal, and cancer-preventive properties of glucosinolate, which is present in mustard oil, are beneficial for human health. Thus, it shields us from gastrointestinal and colorectal malignancies. Food is protected from fungus development and infection by the antifungal substance allyl isothiocyanate.

  • Coughs and colds may be reduced:

Kachi Ghani Mustard oil has been used for centuries to treat allergies, asthma, and other respiratory conditions as well as colds and coughs. It has been demonstrated that clearing respiratory congestion can be accomplished by inhaling steam infused with mustard oil. Additionally, massaging our feet and chest with a mixture formed by heating mustard oil, a few garlic cloves, and a teaspoon of ajwain offers relief from a cold and cough. Patients with sinusitis may also benefit from mustard oil.

  • Booster of Immunity:

Based on what our bodies need, mustard oil is composed differently. With a saturated fat content of under 7% and a high monounsaturated fatty acid content of 3.6-32.2%, this oil is a good choice. Linoleic and linolenic acids are also present in significant amounts. The ideal ratio of omega-3 and omega-6 fatty acids, as well as vitamin E, offers the necessary nutritional value and strengthens our immune system.

  • Reduces the risk of diabetes:

The level of vitamin E in the alpha-tocopherol found in mustard oil helps to reduce the risks associated with diabetes.


Both mustard oil vs rice bran oil have different nutritional values and other key characteristics. The two oils win or lose in many positive ways. As a result, comparing the two good-for-health oils may not be wise, as both oils are beneficial in their unique ways. Getting your hand to high-quality cooking oils is simple at Nayesha Mills. To bring out the finest in its products, Nayesha Mills uses advanced woodpressed oil techniques and premium processing. So if you are up for good health, you buy any of the two oils from here. Moreover, you can also place order via amazon, flipkart, bigbasket and others as per your convenience.  

  • Tags: Best Cooking Oils cold pressed oil Cooking Oil mustard oil mustard oil or rice bran oil
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