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  6. Bran raw vs. Sardine

Bran raw vs. Sardine — In-Depth Nutrition Comparison

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Differences between Bran raw and Sardine

  • Bran raw has more Manganese, Vitamin B1, Fiber, Magnesium, Phosphorus, and Iron, while Sardine has more Vitamin B12, Calcium, and Vitamin D.
  • Sardine's daily need coverage for Vitamin B12 is 373% higher.

The food types used in this comparison are Oat bran, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Bran raw vs Sardine 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
8
:
2
Sardine
Sardine
Contains more Iron +85.3%
Contains more Magnesium +502.6%
Contains more Phosphorus +49.8%
Contains more Potassium +42.6%
Contains less Sodium -98.7%
Contains more Zinc +137.4%
Contains more Copper +116.7%
Contains more Manganese +5113%
Contains more Calcium +558.6%
Contains more Selenium +16.6%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Iron +85.3%
Contains more Magnesium +502.6%
Contains more Phosphorus +49.8%
Contains more Potassium +42.6%
Contains less Sodium -98.7%
Contains more Zinc +137.4%
Contains more Copper +116.7%
Contains more Manganese +5113%
Contains more Calcium +558.6%
Contains more Selenium +16.6%

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
Sardine
Sardine
Contains more Vitamin B1 +1362.5%
Contains more Vitamin B5 +132.7%
Contains more Folate +420%
Contains more Vitamin K +23.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +102%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +461.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.227
Equal in Vitamin B6 - 0.167
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%
Sardine
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%
Contains more Vitamin B1 +1362.5%
Contains more Vitamin B5 +132.7%
Contains more Folate +420%
Contains more Vitamin K +23.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +102%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +461.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.227
Equal in Vitamin B6 - 0.167

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
1
:
4
Sardine
Sardine
Contains more Carbs +∞%
Contains more Protein +42.3%
Contains more Fats +62.9%
Contains more Water +810.1%
Contains more Other +49%
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
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Protein +42.3%
Contains more Fats +62.9%
Contains more Water +810.1%
Contains more Other +49%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Sardine
Sardine
Contains less Saturated Fat -13.1%
Contains more Monounsaturated Fat +62.8%
Contains more Polyunsaturated fat +86.1%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -13.1%
Contains more Monounsaturated Fat +62.8%
Contains more Polyunsaturated fat +86.1%

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 Sardine
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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Sardine Opinion
Net carbs 50.82g 0g Bran raw
Protein 17.3g 24.62g Sardine
Fats 7.03g 11.45g Sardine
Carbs 66.22g 0g Bran raw
Calories 246kcal 208kcal Bran raw
Sugar 1.45g 0g Sardine
Fiber 15.4g 0g Bran raw
Calcium 58mg 382mg Sardine
Iron 5.41mg 2.92mg Bran raw
Magnesium 235mg 39mg Bran raw
Phosphorus 734mg 490mg Bran raw
Potassium 566mg 397mg Bran raw
Sodium 4mg 307mg Bran raw
Zinc 3.11mg 1.31mg Bran raw
Copper 0.403mg 0.186mg Bran raw
Manganese 5.63mg 0.108mg Bran raw
Selenium 45.2µg 52.7µg Sardine
Vitamin A 0IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 1.01mg 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin B1 1.17mg 0.08mg Bran raw
Vitamin B2 0.22mg 0.227mg Sardine
Vitamin B3 0.934mg 5.245mg Sardine
Vitamin B5 1.494mg 0.642mg Bran raw
Vitamin B6 0.165mg 0.167mg Sardine
Folate 52µg 10µg Bran raw
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 3.2µg 2.6µg Bran raw
Tryptophan 0.335mg 0.276mg Bran raw
Threonine 0.502mg 1.079mg Sardine
Isoleucine 0.668mg 1.134mg Sardine
Leucine 1.374mg 2.001mg Sardine
Lysine 0.76mg 2.26mg Sardine
Methionine 0.335mg 0.729mg Sardine
Phenylalanine 0.908mg 0.961mg Sardine
Valine 0.964mg 1.268mg Sardine
Histidine 0.41mg 0.725mg Sardine
Cholesterol 0mg 142mg Bran raw
Saturated Fat 1.328g 1.528g Bran raw
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 2.376g 3.869g Sardine
Polyunsaturated fat 2.766g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Sardine
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
131%
Sardine
Minerals Daily Need Coverage Score
195%
Bran raw
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 303mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.2g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $7)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.