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Bran vs. Salmon — In-Depth Nutrition Comparison

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Differences between Bran and Salmon

  • Bran has more Manganese, while Salmon has more Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Vitamin B5, Phosphorus, and Vitamin B1.
  • Salmon's daily need coverage for Vitamin B12 is 117% higher.
  • Salmon contains 60 times less Manganese than Bran. Bran contains 0.964mg of Manganese, while Salmon contains 0.016mg.

The food types used in this comparison are Oat bran, cooked and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Bran vs Salmon 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
6
:
4
Salmon
Contains more Iron +158.8%
Contains more Magnesium +33.3%
Contains less Sodium -98.4%
Contains more Zinc +23.3%
Contains more Copper +34.7%
Contains more Manganese +5925%
Contains more Calcium +50%
Contains more Phosphorus +111.8%
Contains more Potassium +317.4%
Contains more Selenium +437.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Iron +158.8%
Contains more Magnesium +33.3%
Contains less Sodium -98.4%
Contains more Zinc +23.3%
Contains more Copper +34.7%
Contains more Manganese +5925%
Contains more Calcium +50%
Contains more Phosphorus +111.8%
Contains more Potassium +317.4%
Contains more Selenium +437.7%

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
0
:
12
Salmon
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +297.1%
Contains more Vitamin B3 +5486.8%
Contains more Vitamin B5 +579.7%
Contains more Vitamin B6 +2488%
Contains more Folate +466.7%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +297.1%
Contains more Vitamin B3 +5486.8%
Contains more Vitamin B5 +579.7%
Contains more Vitamin B6 +2488%
Contains more Folate +466.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
2
:
3
Salmon
Contains more Carbs +∞%
Contains more Water +29.7%
Contains more Protein +588.5%
Contains more Fats +1336%
Contains more Other +63.3%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Carbs +∞%
Contains more Water +29.7%
Contains more Protein +588.5%
Contains more Fats +1336%
Contains more Other +63.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
:
2
Salmon
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +1336.8%
Contains more Polyunsaturated fat +1243.1%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +1336.8%
Contains more Polyunsaturated fat +1243.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Salmon
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Salmon Opinion
Net carbs 8.84g 0g Bran
Protein 3.21g 22.1g Salmon
Fats 0.86g 12.35g Salmon
Carbs 11.44g 0g Bran
Calories 40kcal 206kcal Salmon
Fiber 2.6g 0g Bran
Calcium 10mg 15mg Salmon
Iron 0.88mg 0.34mg Bran
Magnesium 40mg 30mg Bran
Phosphorus 119mg 252mg Salmon
Potassium 92mg 384mg Salmon
Sodium 1mg 61mg Bran
Zinc 0.53mg 0.43mg Bran
Copper 0.066mg 0.049mg Bran
Manganese 0.964mg 0.016mg Bran
Selenium 7.7µg 41.4µg Salmon
Vitamin A 0IU 230IU Salmon
Vitamin A RAE 0µg 69µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.16mg 0.34mg Salmon
Vitamin B2 0.034mg 0.135mg Salmon
Vitamin B3 0.144mg 8.045mg Salmon
Vitamin B5 0.217mg 1.475mg Salmon
Vitamin B6 0.025mg 0.647mg Salmon
Folate 6µg 34µg Salmon
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.057mg 0.248mg Salmon
Threonine 0.086mg 0.969mg Salmon
Isoleucine 0.114mg 1.018mg Salmon
Leucine 0.235mg 1.796mg Salmon
Lysine 0.13mg 2.03mg Salmon
Methionine 0.057mg 0.654mg Salmon
Phenylalanine 0.155mg 0.863mg Salmon
Valine 0.165mg 1.139mg Salmon
Histidine 0.07mg 0.651mg Salmon
Cholesterol 0mg 63mg Bran
Saturated Fat 0.163g 2.397g Bran
Omega-3 - DHA 1.457g Salmon
Omega-3 - EPA 0.69g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 0.291g 4.181g Salmon
Polyunsaturated fat 0.339g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Salmon
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
6%
Bran
110%
Salmon
Minerals Daily Need Coverage Score
33%
Bran
44%
Salmon

Comparison summary

Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Salmon
Salmon 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 - 60mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.234g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $13)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.