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Sardine vs. Bran — In-Depth Nutrition Comparison

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Important differences between Sardine and Bran

  • Sardine has more Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, Vitamin B3, Iron, and Vitamin B2, however, Bran has more Manganese.
  • Sardine's daily need coverage for Vitamin B12 is 373% more.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Oat bran, cooked.

Infographic

Sardine vs Bran infographic
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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.
:
3
Bran
Contains more Calcium +3720%
Contains more Iron +231.8%
Contains more Phosphorus +311.8%
Contains more Potassium +331.5%
Contains more Zinc +147.2%
Contains more Copper +181.8%
Contains more Selenium +584.4%
Contains less Sodium -99.7%
Contains more Manganese +792.6%
Equal in Magnesium - 40
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +3720%
Contains more Iron +231.8%
Contains more Phosphorus +311.8%
Contains more Potassium +331.5%
Contains more Zinc +147.2%
Contains more Copper +181.8%
Contains more Selenium +584.4%
Contains less Sodium -99.7%
Contains more Manganese +792.6%
Equal in Magnesium - 40

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.
Sardine
10
:
1
Bran
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +567.6%
Contains more Vitamin B3 +3542.4%
Contains more Vitamin B5 +195.9%
Contains more Vitamin B6 +568%
Contains more Folate +66.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
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 B2 +567.6%
Contains more Vitamin B3 +3542.4%
Contains more Vitamin B5 +195.9%
Contains more Vitamin B6 +568%
Contains more Folate +66.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Bran
Contains more Protein +667%
Contains more Fats +1231.4%
Contains more Other +781.6%
Contains more Carbs +∞%
Contains more Water +40.9%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
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 +667%
Contains more Fats +1231.4%
Contains more Other +781.6%
Contains more Carbs +∞%
Contains more Water +40.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Bran
Contains more Monounsaturated Fat +1229.6%
Contains more Polyunsaturated fat +1418.6%
Contains less Saturated Fat -89.3%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +1229.6%
Contains more Polyunsaturated fat +1418.6%
Contains less Saturated Fat -89.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine 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 Sardine Bran Opinion
Net carbs 0g 8.84g Bran
Protein 24.62g 3.21g Sardine
Fats 11.45g 0.86g Sardine
Carbs 0g 11.44g Bran
Calories 208kcal 40kcal Sardine
Fiber 0g 2.6g Bran
Calcium 382mg 10mg Sardine
Iron 2.92mg 0.88mg Sardine
Magnesium 39mg 40mg Bran
Phosphorus 490mg 119mg Sardine
Potassium 397mg 92mg Sardine
Sodium 307mg 1mg Bran
Zinc 1.31mg 0.53mg Sardine
Copper 0.186mg 0.066mg Sardine
Manganese 0.108mg 0.964mg Bran
Selenium 52.7µg 7.7µg Sardine
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin B1 0.08mg 0.16mg Bran
Vitamin B2 0.227mg 0.034mg Sardine
Vitamin B3 5.245mg 0.144mg Sardine
Vitamin B5 0.642mg 0.217mg Sardine
Vitamin B6 0.167mg 0.025mg Sardine
Folate 10µg 6µg Sardine
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.057mg Sardine
Threonine 1.079mg 0.086mg Sardine
Isoleucine 1.134mg 0.114mg Sardine
Leucine 2.001mg 0.235mg Sardine
Lysine 2.26mg 0.13mg Sardine
Methionine 0.729mg 0.057mg Sardine
Phenylalanine 0.961mg 0.155mg Sardine
Valine 1.268mg 0.165mg Sardine
Histidine 0.725mg 0.07mg Sardine
Cholesterol 142mg 0mg Bran
Saturated Fat 1.528g 0.163g Bran
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g 0.291g Sardine
Polyunsaturated fat 5.148g 0.339g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine 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
131%
Sardine
6%
Bran
Minerals Daily Need Coverage Score
94%
Sardine
33%
Bran

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Sardine
Sardine 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 - 306mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.365g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $7)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.