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  6. Bran raw vs. Caviar

Bran raw vs. Caviar — In-Depth Nutrition Comparison

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A recap on differences between Bran raw and Caviar

  • Bran raw has more Manganese, Vitamin B1, Fiber, and Phosphorus, however, Caviar is higher in Vitamin B12, Choline, Iron, and Vitamin B5.
  • Caviar covers your daily Vitamin B12 needs 833% more than Bran raw.
  • Bran raw has less Sodium.

Food varieties used in this article are Oat bran, raw and Fish, caviar, black and red, granular.

Infographic

Bran raw vs Caviar 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.
Bran raw
Bran raw
6
:
4
Caviar
Caviar
Contains more Phosphorus +106.2%
Contains more Potassium +212.7%
Contains less Sodium -99.7%
Contains more Zinc +227.4%
Contains more Copper +266.4%
Contains more Manganese +11160%
Contains more Calcium +374.1%
Contains more Iron +119.6%
Contains more Magnesium +27.7%
Contains more Selenium +44.9%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Caviar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 83% 446% 215% 153% 16% 196% 26% 37% 7% 358%
Contains more Phosphorus +106.2%
Contains more Potassium +212.7%
Contains less Sodium -99.7%
Contains more Zinc +227.4%
Contains more Copper +266.4%
Contains more Manganese +11160%
Contains more Calcium +374.1%
Contains more Iron +119.6%
Contains more Magnesium +27.7%
Contains more Selenium +44.9%

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.
Bran raw
Bran raw
4
:
7
Caviar
Caviar
Contains more Vitamin B1 +515.8%
Contains more Vitamin B3 +678.3%
Contains more Vitamin K +433.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +87.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +181.8%
Contains more Vitamin B5 +134.3%
Contains more Vitamin B6 +93.9%
Contains more Vitamin B12 +∞%
Equal in Folate - 50
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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%
Contains more Vitamin B1 +515.8%
Contains more Vitamin B3 +678.3%
Contains more Vitamin K +433.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +87.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +181.8%
Contains more Vitamin B5 +134.3%
Contains more Vitamin B6 +93.9%
Contains more Vitamin B12 +∞%
Equal in Folate - 50

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
1
:
4
Caviar
Caviar
Contains more Carbs +1555.5%
Contains more Protein +42.2%
Contains more Fats +154.6%
Contains more Water +625.2%
Contains more Other +106.9%
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Caviar
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more Carbs +1555.5%
Contains more Protein +42.2%
Contains more Fats +154.6%
Contains more Water +625.2%
Contains more Other +106.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Caviar
Caviar
Contains less Saturated Fat -67.3%
Contains more Monounsaturated Fat +94.9%
Contains more Polyunsaturated fat +167.7%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Caviar
25% 29% 46%
Saturated Fat: 4.06 g
Monounsaturated Fat: 4.631 g
Polyunsaturated fat: 7.405 g
Contains less Saturated Fat -67.3%
Contains more Monounsaturated Fat +94.9%
Contains more Polyunsaturated fat +167.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Caviar Opinion
Net carbs 50.82g 4g Bran raw
Protein 17.3g 24.6g Caviar
Fats 7.03g 17.9g Caviar
Carbs 66.22g 4g Bran raw
Calories 246kcal 264kcal Caviar
Sugar 1.45g 0g Caviar
Fiber 15.4g 0g Bran raw
Calcium 58mg 275mg Caviar
Iron 5.41mg 11.88mg Caviar
Magnesium 235mg 300mg Caviar
Phosphorus 734mg 356mg Bran raw
Potassium 566mg 181mg Bran raw
Sodium 4mg 1500mg Bran raw
Zinc 3.11mg 0.95mg Bran raw
Copper 0.403mg 0.11mg Bran raw
Manganese 5.63mg 0.05mg Bran raw
Selenium 45.2µg 65.5µg Caviar
Vitamin A 0IU 905IU Caviar
Vitamin A RAE 0µg 271µg Caviar
Vitamin E 1.01mg 1.89mg Caviar
Vitamin D 0IU 117IU Caviar
Vitamin D 0µg 2.9µg Caviar
Vitamin B1 1.17mg 0.19mg Bran raw
Vitamin B2 0.22mg 0.62mg Caviar
Vitamin B3 0.934mg 0.12mg Bran raw
Vitamin B5 1.494mg 3.5mg Caviar
Vitamin B6 0.165mg 0.32mg Caviar
Folate 52µg 50µg Bran raw
Vitamin B12 0µg 20µg Caviar
Vitamin K 3.2µg 0.6µg Bran raw
Tryptophan 0.335mg 0.323mg Bran raw
Threonine 0.502mg 1.263mg Caviar
Isoleucine 0.668mg 1.035mg Caviar
Leucine 1.374mg 2.133mg Caviar
Lysine 0.76mg 1.834mg Caviar
Methionine 0.335mg 0.646mg Caviar
Phenylalanine 0.908mg 1.071mg Caviar
Valine 0.964mg 1.263mg Caviar
Histidine 0.41mg 0.649mg Caviar
Cholesterol 0mg 588mg Bran raw
Saturated Fat 1.328g 4.06g Bran raw
Omega-3 - DHA 0g 3.8g Caviar
Omega-3 - EPA 0g 2.741g Caviar
Omega-3 - DPA 0g 0.229g Caviar
Monounsaturated Fat 2.376g 4.631g Caviar
Polyunsaturated fat 2.766g 7.405g Caviar

Which food is preferable for your diet?

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

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
46%
Bran raw
266%
Caviar
Minerals Daily Need Coverage Score
195%
Bran raw
153%
Caviar

Comparison summary

Which food is lower in Sugar?
Caviar
Caviar is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1496mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 588mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.732g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $100)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.