Rice bran oil and almond oil have one obvious thing in common – they’re certainly not as commonplace as olive oil or canola oil. However, these oils have a reputation for being healthy oils and have a variety of uses in the kitchen and for skin health, but what makes them different? How do they taste? What are they suitable for cooking or baking? Let’s find out!
Comparing rice bran oil vs almond oil
| Rice bran oil | Almond oil | |
| Solid or liquid? | Liquid | Liquid |
| Smoke point (Fahrenheit) | 450 degrees | 430 degrees |
| Primary fat | Monounsaturated | Monounsaturated |
| Taste | Neutral | Marzipan |
| Good for cooking… | Raw, low heat, medium heat, high heat | Raw, low heat, medium heat, high heat |
| Common allergens | Rice bran, straw itch mite | Tree nuts |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | No | Yes |
| Vegan? | Yes | Yes |
Differences between rice bran oil and almond oil
The two main differences between rice bran oil and almond oil are their source and flavor profile. Rice bran oil comes from rice bran (the outer layer of rice grains), which explains its light and neutral taste, while almond oil is pressed from almonds and comes in bitter and sweet varieties. Bitter almond oil is generally used in beauty products, while sweet almond oil is used in cooking.
Due to rice bran oil’s flavor profile, it’s a versatile choice for many applications, especially for those that require a clean taste. It can also be used for beauty applications due to its nutritional content. Meanwhile, almond oil has a more distinctly nutty and slightly sweet flavor, often described as a marzipan flavor, that can offer a unique flavor and aroma to your recipes.
Both oils are gluten-free, keto-friendly, and vegan!
Baking and cooking with rice bran oil vs almond oil
Rice bran oil and almond oil both have the benefit of having high smoke points, which means they can be used for anything from raw cooking to high-heat methods.
Rice bran oil is versatile and light-tasting and is particularly popular in Asian dishes like stir-fries and for deep-frying, pan-searing, and more. Its neutral quality has the ability to bring out the flavors of ingredients in the dish. I often reach for rice bran oil when I’m making crispy, golden-brown tempura in particular! In terms of baking, rice bran oil is best for making deep-fried desserts. Think donuts, beignets, and churros that need that crispiness and as little oiliness as possible.
Almond oil has a light and mildly nutty flavor that works nicely in both sweet and savory dishes, just like the nut it comes from. Unlike rice bran oil, I typically use almond oil to add a special touch to desserts, like cookies, brownies, and cakes, where the nuttiness elevates the overall flavor. While it does have a high smoke point that makes it versatile for all types of cooking, its delicate almond aroma really complements fresh greens, dressings, and dips.
Can rice bran oil and almond oil be substituted for each other?
Rice bran oil and almond oil aren’t the best substitutes, considering their differing flavor profiles. But since they have similar smoke points, almond oil can step in in situations where dishes could benefit from a nutty undertone, like sautés, baked goods, and salads, and vice versa for dishes that require a neutral base.
The better substitute for rice bran oil would be canola oil, given its closeness in flavor. Pecan oil is a great sub for almond oil as it has a much more similar flavor profile than other nut oils.
Nutrition: Rice bran oil vs almond oil
Rice bran oil and almond oil are quite similar in their base nutritional profile – both come with 120 calories per tablespoon and have monounsaturated fats as their main fat, although almond oil contains quite a bit more (9.5g vs 6.2g). Monounsaturated fats can decrease inflammation and lower bad cholesterol.
Rice bran oil is also high in vitamin E, which is an antioxidant that can boost immunity and skin health. Sweet almond oil contains many nutrients that are good for the skin, hair, and heart too, including fatty acids, minerals, vitamins, and antioxidants.
As all cooking oils and fats are high in calories and fat, use them in moderation.
| Per tablespoon (15mL) | Rice bran oil | Almond oil |
| Calories | 120 | 120 |
| Polyunsaturated | 5.3 g | 2.4 g |
| Monounsaturated | 6.2 g | 9.5 g |
| Saturated | 2.5 g | 1.1 g |
| Trans | 0 g | 0 g |
| Total fat | 14 g | 13.6 g |
| Cholesterol | 0 mg | 0 mg |
The primary fat source is bolded.
How to store rice bran oil and almond oil
Rice bran oil and almond oil should be stored in exactly the same way. Both oils should be stored in a dark, cool place away from light and heat sources. Storing them in the fridge can offer added protection against spoilage, especially if you live in a hot climate.
Open containers of almond oil will last 6 – 12 months in the fridge or pantry, while sealed almond oil will last 1 – 2 years either way. Sealed rice bran oil lasts the same amount of time as sealed almond oil, but opened rice bran oil lasts 6 – 12 months in the fridge and much shorter in the pantry – 3 – 6 months.
Rice bran oil vs almond oil: Which is better?
Rice bran oil and almond oil are two very unique oils. While they are so versatile in nature, I find myself employing each for separate purposes in the kitchen. Rice bran oil, given its neutral flavor, is better used for its unique qualities in high-heat cooking to make deep-fried desserts and dishes, while almond oil is best used for its beautiful flavors and aroma in sweet desserts and fresh dishes. Considering they’re underused and underrated (in my opinion!) oils, I recommend giving them both a try and see what they can do in your kitchen!
FAQ
Rice bran oil has many health benefits – it’s low in saturated fat and contains beneficial compounds that can be good for cholesterol levels and overall immunity. However, it’s not typically named as one of the healthiest oils out there. Other oils have much-loved health benefits, such as olive oil with its heart-healthy monounsaturated fats and essential omega-3 fatty acids, and avocado oil’s powerful antioxidant content.
Rice bran oil has perks such as a high smoke point, versatility, and a neutral flavor that brings out the flavors of other ingredients in your dish. Whether it’s better than other oils usually depends on what you’re making and whether it suits the situation. If you’re wondering whether rice bran oil is the right choice, consider what you’re looking for – it could be a certain flavor, smoke point, nutritional content, or dietary compatibility.
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