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  6. Bran vs. Sardine

Bran vs. Sardine — In-Depth Nutrition Comparison

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Important differences between Bran and Sardine

  • Bran has more Manganese, however, Sardine has more Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, Vitamin B3, Iron, and Vitamin B2.
  • Sardine's daily need coverage for Vitamin B12 is 373% more.
  • Bran has 9 times more Manganese than Sardine. Bran has 0.964mg of Manganese, while Sardine has 0.108mg.

The food varieties used in the comparison are Oat bran, cooked and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Bran 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
Bran
3
:
7
Sardine
Sardine
Contains less Sodium -99.7%
Contains more Manganese +792.6%
Contains more Calcium +3720%
Contains more Iron +231.8%
Contains more Phosphorus +311.8%
Contains more Potassium +331.5%
Contains more Zinc +147.2%
Contains more Copper +181.8%
Contains more Selenium +584.4%
Equal in Magnesium - 39
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains less Sodium -99.7%
Contains more Manganese +792.6%
Contains more Calcium +3720%
Contains more Iron +231.8%
Contains more Phosphorus +311.8%
Contains more Potassium +331.5%
Contains more Zinc +147.2%
Contains more Copper +181.8%
Contains more Selenium +584.4%
Equal in Magnesium - 39

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
Bran
1
:
10
Sardine
Sardine
Contains more Vitamin B1 +100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +567.6%
Contains more Vitamin B3 +3542.4%
Contains more Vitamin B5 +195.9%
Contains more Vitamin B6 +568%
Contains more Folate +66.7%
Contains more Vitamin B12 +∞%
Bran
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%
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 +100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +567.6%
Contains more Vitamin B3 +3542.4%
Contains more Vitamin B5 +195.9%
Contains more Vitamin B6 +568%
Contains more Folate +66.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Sardine
Sardine
Contains more Carbs +∞%
Contains more Water +40.9%
Contains more Protein +667%
Contains more Fats +1231.4%
Contains more Other +781.6%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 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 Water +40.9%
Contains more Protein +667%
Contains more Fats +1231.4%
Contains more Other +781.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Sardine
Sardine
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +1229.6%
Contains more Polyunsaturated fat +1418.6%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +1229.6%
Contains more Polyunsaturated fat +1418.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Sardine Opinion
Net carbs 8.84g 0g Bran
Protein 3.21g 24.62g Sardine
Fats 0.86g 11.45g Sardine
Carbs 11.44g 0g Bran
Calories 40kcal 208kcal Sardine
Fiber 2.6g 0g Bran
Calcium 10mg 382mg Sardine
Iron 0.88mg 2.92mg Sardine
Magnesium 40mg 39mg Bran
Phosphorus 119mg 490mg Sardine
Potassium 92mg 397mg Sardine
Sodium 1mg 307mg Bran
Zinc 0.53mg 1.31mg Sardine
Copper 0.066mg 0.186mg Sardine
Manganese 0.964mg 0.108mg Bran
Selenium 7.7µg 52.7µg Sardine
Vitamin A 0IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin B1 0.16mg 0.08mg Bran
Vitamin B2 0.034mg 0.227mg Sardine
Vitamin B3 0.144mg 5.245mg Sardine
Vitamin B5 0.217mg 0.642mg Sardine
Vitamin B6 0.025mg 0.167mg Sardine
Folate 6µg 10µg Sardine
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.057mg 0.276mg Sardine
Threonine 0.086mg 1.079mg Sardine
Isoleucine 0.114mg 1.134mg Sardine
Leucine 0.235mg 2.001mg Sardine
Lysine 0.13mg 2.26mg Sardine
Methionine 0.057mg 0.729mg Sardine
Phenylalanine 0.155mg 0.961mg Sardine
Valine 0.165mg 1.268mg Sardine
Histidine 0.07mg 0.725mg Sardine
Cholesterol 0mg 142mg Bran
Saturated Fat 0.163g 1.528g Bran
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 0.291g 3.869g Sardine
Polyunsaturated fat 0.339g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Sardine
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
131%
Sardine
Minerals Daily Need Coverage Score
33%
Bran
94%
Sardine

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Sardine
Sardine 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 - 306mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.365g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $7)

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. 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.