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  6. Chinook salmon vs. Bran raw

Chinook salmon vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between chinook salmon and bran raw

  • Chinook salmon has more vitamin B12 and vitamin B3, while bran raw has more manganese, vitamin B1, fiber, iron, phosphorus, copper, and magnesium.
  • Bran raw covers your daily need for manganese, 244% more than chinook salmon.
  • The amount of cholesterol in bran raw is lower.
  • Chinook salmon has a lower glycemic index. The glycemic index of chinook salmon is 0, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Fish, salmon, chinook, cooked, dry heat and Oat bran, raw.

Infographic

Chinook salmon vs Bran 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +92.6%
Contains more CalciumCalcium +107.1%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +494.5%
Contains more CopperCopper +660.4%
Contains more ZincZinc +455.4%
Contains more PhosphorusPhosphorus +97.8%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +29531.6%
~equal in Selenium ~45.2µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +975.5%
Contains more Vitamin B6Vitamin B6 +180%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2559.1%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more FolateFolate +48.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Bran raw DV% diff.
Manganese 0.019mg 5.63mg 244%
Vitamin B12 2.87µg 0µg 120%
Vitamin B1 0.044mg 1.17mg 94%
Fiber 0g 15.4g 62%
Vitamin B3 10.045mg 0.934mg 57%
Iron 0.91mg 5.41mg 56%
Phosphorus 371mg 734mg 52%
Copper 0.053mg 0.403mg 39%
Cholesterol 85mg 0mg 28%
Magnesium 122mg 235mg 27%
Vitamin B6 0.462mg 0.165mg 23%
Zinc 0.56mg 3.11mg 23%
Carbs 0g 66.22g 22%
Protein 25.72g 17.3g 17%
Vitamin A 149µg 0µg 17%
Vitamin B5 0.865mg 1.494mg 13%
Fats 13.38g 7.03g 10%
Saturated fat 3.214g 1.328g 9%
Monounsaturated fat 5.742g 2.376g 8%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Vitamin B2 0.154mg 0.22mg 5%
Vitamin C 4.1mg 0mg 5%
Folate 35µg 52µg 4%
Selenium 46.8µg 45.2µg 3%
Calcium 28mg 58mg 3%
Vitamin K 3.2µg 3%
Sodium 60mg 4mg 2%
Potassium 505mg 566mg 2%
Polyunsaturated fat 2.662g 2.766g 1%
Calories 231kcal 246kcal 1%
Net carbs 0g 50.82g N/A
Sugar 1.45g N/A
Tryptophan 0.288mg 0.335mg 0%
Threonine 1.127mg 0.502mg 0%
Isoleucine 1.185mg 0.668mg 0%
Leucine 2.09mg 1.374mg 0%
Lysine 2.362mg 0.76mg 0%
Methionine 0.761mg 0.335mg 0%
Phenylalanine 1.004mg 0.908mg 0%
Valine 1.325mg 0.964mg 0%
Histidine 0.757mg 0.41mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
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
Contains more ProteinProtein +48.7%
Contains more FatsFats +90.3%
Contains more WaterWater +901.5%
Contains more CarbsCarbs +∞%
~equal in Other ~2.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +141.7%
Contains less Sat. FatSaturated fat -58.7%
~equal in Polyunsaturated fat ~2.766g

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.