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Bran vs. Mackerel — In-Depth Nutrition Comparison

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Differences between Bran and Mackerel

  • Bran has more Manganese, while Mackerel has more Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Vitamin B2, Phosphorus, and Vitamin B5.
  • Mackerel's daily need coverage for Vitamin B12 is 792% higher.
  • Mackerel contains 48 times less Manganese than Bran. Bran contains 0.964mg of Manganese, while Mackerel contains 0.02mg.
  • The amount of Saturated Fat in Bran is lower.

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

Infographic

Bran vs Mackerel 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
2
:
Contains less Sodium -98.8%
Contains more Manganese +4720%
Contains more Calcium +50%
Contains more Iron +78.4%
Contains more Magnesium +142.5%
Contains more Phosphorus +133.6%
Contains more Potassium +335.9%
Contains more Zinc +77.4%
Contains more Copper +42.4%
Contains more Selenium +570.1%
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% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains less Sodium -98.8%
Contains more Manganese +4720%
Contains more Calcium +50%
Contains more Iron +78.4%
Contains more Magnesium +142.5%
Contains more Phosphorus +133.6%
Contains more Potassium +335.9%
Contains more Zinc +77.4%
Contains more Copper +42.4%
Contains more Selenium +570.1%

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
3
:
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1111.8%
Contains more Vitamin B3 +4656.9%
Contains more Vitamin B5 +356.2%
Contains more Vitamin B6 +1740%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.159
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 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1111.8%
Contains more Vitamin B3 +4656.9%
Contains more Vitamin B5 +356.2%
Contains more Vitamin B6 +1740%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.159

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
2
:
Contains more Carbs +∞%
Contains more Water +57.7%
Contains more Protein +643%
Contains more Fats +1970.9%
Contains more Other +934.7%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Water +57.7%
Contains more Protein +643%
Contains more Fats +1970.9%
Contains more Other +934.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
:
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2307.6%
Contains more Polyunsaturated fat +1168.4%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2307.6%
Contains more Polyunsaturated fat +1168.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Mackerel Opinion
Net carbs 8.84g 0g Bran
Protein 3.21g 23.85g Mackerel
Fats 0.86g 17.81g Mackerel
Carbs 11.44g 0g Bran
Calories 40kcal 262kcal Mackerel
Fiber 2.6g 0g Bran
Calcium 10mg 15mg Mackerel
Iron 0.88mg 1.57mg Mackerel
Magnesium 40mg 97mg Mackerel
Phosphorus 119mg 278mg Mackerel
Potassium 92mg 401mg Mackerel
Sodium 1mg 83mg Bran
Zinc 0.53mg 0.94mg Mackerel
Copper 0.066mg 0.094mg Mackerel
Manganese 0.964mg 0.02mg Bran
Selenium 7.7µg 51.6µg Mackerel
Vitamin A 0IU 180IU Mackerel
Vitamin A RAE 0µg 54µg Mackerel
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.16mg 0.159mg Bran
Vitamin B2 0.034mg 0.412mg Mackerel
Vitamin B3 0.144mg 6.85mg Mackerel
Vitamin B5 0.217mg 0.99mg Mackerel
Vitamin B6 0.025mg 0.46mg Mackerel
Folate 6µg 2µg Bran
Vitamin B12 0µg 19µg Mackerel
Tryptophan 0.057mg 0.267mg Mackerel
Threonine 0.086mg 1.045mg Mackerel
Isoleucine 0.114mg 1.099mg Mackerel
Leucine 0.235mg 1.938mg Mackerel
Lysine 0.13mg 2.19mg Mackerel
Methionine 0.057mg 0.706mg Mackerel
Phenylalanine 0.155mg 0.931mg Mackerel
Valine 0.165mg 1.228mg Mackerel
Histidine 0.07mg 0.702mg Mackerel
Cholesterol 0mg 75mg Bran
Saturated Fat 0.163g 4.176g Bran
Omega-3 - DHA 0.699g Mackerel
Omega-3 - EPA 0.504g Mackerel
Omega-3 - DPA 0.106g Mackerel
Monounsaturated Fat 0.291g 7.006g Mackerel
Polyunsaturated fat 0.339g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Mackerel
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
235%
Mackerel
Minerals Daily Need Coverage Score
33%
Bran
64%
Mackerel

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 82mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 4.013g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.