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  6. Caviar vs. Bran

Caviar vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between Caviar and Bran?

  • Caviar is richer in Vitamin B12, Iron, Selenium, Vitamin B5, Magnesium, Vitamin B2, and Phosphorus, yet Bran is richer in Manganese.
  • Caviar's daily need coverage for Vitamin B12 is 833% higher.

We used Fish, caviar, black and red, granular and Oat bran, cooked types in this comparison.

Infographic

Caviar vs Bran infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Caviar
Caviar
8
:
2
Bran
Bran
Contains more Calcium +2650%
Contains more Iron +1250%
Contains more Magnesium +650%
Contains more Phosphorus +199.2%
Contains more Potassium +96.7%
Contains more Zinc +79.2%
Contains more Copper +66.7%
Contains more Selenium +750.6%
Contains less Sodium -99.9%
Contains more Manganese +1828%
Caviar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 83% 446% 215% 153% 16% 196% 26% 37% 7% 358%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +2650%
Contains more Iron +1250%
Contains more Magnesium +650%
Contains more Phosphorus +199.2%
Contains more Potassium +96.7%
Contains more Zinc +79.2%
Contains more Copper +66.7%
Contains more Selenium +750.6%
Contains less Sodium -99.9%
Contains more Manganese +1828%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Caviar
Caviar
10
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +1723.5%
Contains more Vitamin B5 +1512.9%
Contains more Vitamin B6 +1180%
Contains more Folate +733.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +20%
Caviar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 38% 87% 0% 48% 144% 3% 210% 74% 38% 2500% 2%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +1723.5%
Contains more Vitamin B5 +1512.9%
Contains more Vitamin B6 +1180%
Contains more Folate +733.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
3
:
2
Bran
Bran
Contains more Protein +666.4%
Contains more Fats +1981.4%
Contains more Other +1124.5%
Contains more Carbs +186%
Contains more Water +76.8%
Caviar
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +666.4%
Contains more Fats +1981.4%
Contains more Other +1124.5%
Contains more Carbs +186%
Contains more Water +76.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +1491.4%
Contains more Polyunsaturated fat +2084.4%
Contains less Saturated Fat -96%
Caviar
25% 29% 46%
Saturated Fat: 4.06 g
Monounsaturated Fat: 4.631 g
Polyunsaturated fat: 7.405 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +1491.4%
Contains more Polyunsaturated fat +2084.4%
Contains less Saturated Fat -96%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Caviar Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Caviar Bran Opinion
Net carbs 4g 8.84g Bran
Protein 24.6g 3.21g Caviar
Fats 17.9g 0.86g Caviar
Carbs 4g 11.44g Bran
Calories 264kcal 40kcal Caviar
Fiber 0g 2.6g Bran
Calcium 275mg 10mg Caviar
Iron 11.88mg 0.88mg Caviar
Magnesium 300mg 40mg Caviar
Phosphorus 356mg 119mg Caviar
Potassium 181mg 92mg Caviar
Sodium 1500mg 1mg Bran
Zinc 0.95mg 0.53mg Caviar
Copper 0.11mg 0.066mg Caviar
Manganese 0.05mg 0.964mg Bran
Selenium 65.5µg 7.7µg Caviar
Vitamin A 905IU 0IU Caviar
Vitamin A RAE 271µg 0µg Caviar
Vitamin E 1.89mg Caviar
Vitamin D 117IU 0IU Caviar
Vitamin D 2.9µg 0µg Caviar
Vitamin B1 0.19mg 0.16mg Caviar
Vitamin B2 0.62mg 0.034mg Caviar
Vitamin B3 0.12mg 0.144mg Bran
Vitamin B5 3.5mg 0.217mg Caviar
Vitamin B6 0.32mg 0.025mg Caviar
Folate 50µg 6µg Caviar
Vitamin B12 20µg 0µg Caviar
Vitamin K 0.6µg Caviar
Tryptophan 0.323mg 0.057mg Caviar
Threonine 1.263mg 0.086mg Caviar
Isoleucine 1.035mg 0.114mg Caviar
Leucine 2.133mg 0.235mg Caviar
Lysine 1.834mg 0.13mg Caviar
Methionine 0.646mg 0.057mg Caviar
Phenylalanine 1.071mg 0.155mg Caviar
Valine 1.263mg 0.165mg Caviar
Histidine 0.649mg 0.07mg Caviar
Cholesterol 588mg 0mg Bran
Saturated Fat 4.06g 0.163g Bran
Omega-3 - DHA 3.8g Caviar
Omega-3 - EPA 2.741g Caviar
Omega-3 - DPA 0.229g Caviar
Monounsaturated Fat 4.631g 0.291g Caviar
Polyunsaturated fat 7.405g 0.339g Caviar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caviar Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
266%
Caviar
6%
Bran
Minerals Daily Need Coverage Score
153%
Caviar
33%
Bran

Comparison summary

Which food is richer in minerals?
Caviar
Caviar is relatively richer in minerals
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1499mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 588mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 3.897g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $100)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.