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  6. Bran raw vs. Salmon raw

Bran raw vs. Salmon raw — In-Depth Nutrition Comparison

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How are Bran raw and Salmon raw different?

  • Bran raw is higher in Manganese, Vitamin B1, Phosphorus, Fiber, Iron, Magnesium, and Zinc, however, Salmon raw is richer in Vitamin B12, Vitamin B6, and Vitamin B3.
  • Daily need coverage for Manganese from Bran raw is 244% higher.

Oat bran, raw and Fish, salmon, Atlantic, wild, raw are the varieties used in this article.

Infographic

Bran raw vs Salmon raw 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
10
:
0
Salmon raw
Salmon raw
Contains more Calcium +383.3%
Contains more Iron +576.3%
Contains more Magnesium +710.3%
Contains more Phosphorus +267%
Contains more Potassium +15.5%
Contains less Sodium -90.9%
Contains more Zinc +385.9%
Contains more Copper +61.2%
Contains more Manganese +35087.5%
Contains more Selenium +23.8%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +383.3%
Contains more Iron +576.3%
Contains more Magnesium +710.3%
Contains more Phosphorus +267%
Contains more Potassium +15.5%
Contains less Sodium -90.9%
Contains more Zinc +385.9%
Contains more Copper +61.2%
Contains more Manganese +35087.5%
Contains more Selenium +23.8%

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
5
:
6
Salmon raw
Salmon raw
Contains more Vitamin B1 +417.7%
Contains more Folate +108%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B3 +741.5%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +395.8%
Contains more Vitamin B12 +∞%
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%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin B1 +417.7%
Contains more Folate +108%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B3 +741.5%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +395.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Salmon raw
Salmon raw
Contains more Fats +10.9%
Contains more Carbs +∞%
Contains more Protein +14.7%
Contains more Water +945.8%
Contains more Other +83.4%
Equal in Fats - 6.34
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
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Fats +10.9%
Contains more Carbs +∞%
Contains more Protein +14.7%
Contains more Water +945.8%
Contains more Other +83.4%
Equal in Fats - 6.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +13%
Contains less Saturated Fat -26.1%
Equal in Polyunsaturated fat - 2.539
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +13%
Contains less Saturated Fat -26.1%
Equal in Polyunsaturated fat - 2.539

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 Salmon raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Salmon raw Opinion
Net carbs 50.82g 0g Bran raw
Protein 17.3g 19.84g Salmon raw
Fats 7.03g 6.34g Bran raw
Carbs 66.22g 0g Bran raw
Calories 246kcal 142kcal Bran raw
Sugar 1.45g Salmon raw
Fiber 15.4g 0g Bran raw
Calcium 58mg 12mg Bran raw
Iron 5.41mg 0.8mg Bran raw
Magnesium 235mg 29mg Bran raw
Phosphorus 734mg 200mg Bran raw
Potassium 566mg 490mg Bran raw
Sodium 4mg 44mg Bran raw
Zinc 3.11mg 0.64mg Bran raw
Copper 0.403mg 0.25mg Bran raw
Manganese 5.63mg 0.016mg Bran raw
Selenium 45.2µg 36.5µg Bran raw
Vitamin A 0IU 40IU Salmon raw
Vitamin A RAE 0µg 12µg Salmon raw
Vitamin E 1.01mg Bran raw
Vitamin B1 1.17mg 0.226mg Bran raw
Vitamin B2 0.22mg 0.38mg Salmon raw
Vitamin B3 0.934mg 7.86mg Salmon raw
Vitamin B5 1.494mg 1.664mg Salmon raw
Vitamin B6 0.165mg 0.818mg Salmon raw
Folate 52µg 25µg Bran raw
Vitamin B12 0µg 3.18µg Salmon raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.222mg Bran raw
Threonine 0.502mg 0.87mg Salmon raw
Isoleucine 0.668mg 0.914mg Salmon raw
Leucine 1.374mg 1.613mg Salmon raw
Lysine 0.76mg 1.822mg Salmon raw
Methionine 0.335mg 0.587mg Salmon raw
Phenylalanine 0.908mg 0.775mg Bran raw
Valine 0.964mg 1.022mg Salmon raw
Histidine 0.41mg 0.584mg Salmon raw
Cholesterol 0mg 55mg Bran raw
Saturated Fat 1.328g 0.981g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 2.376g 2.103g Bran raw
Polyunsaturated fat 2.766g 2.539g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Salmon raw
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
83%
Salmon raw
Minerals Daily Need Coverage Score
195%
Bran raw
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.347g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $13)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.