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Bass vs. Bran raw — In-Depth Nutrition Comparison

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Differences between Bass and Bran raw

  • Bass has more Vitamin B12, while Bran raw has more Manganese, Vitamin B1, Phosphorus, Fiber, Iron, Magnesium, Copper, and Zinc.
  • Bran raw's daily need coverage for Manganese is 244% higher.
  • The amount of Cholesterol in Bran raw is lower.

The food types used in this comparison are Fish, bass, striped, cooked, dry heat and Oat bran, raw.

Infographic

Bass 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.
Bass
1
:
Contains more Calcium +205.3%
Contains more Iron +400.9%
Contains more Magnesium +360.8%
Contains more Phosphorus +189%
Contains more Potassium +72.6%
Contains less Sodium -95.5%
Contains more Zinc +509.8%
Contains more Copper +907.5%
Contains more Manganese +29531.6%
Equal in Selenium - 45.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +205.3%
Contains more Iron +400.9%
Contains more Magnesium +360.8%
Contains more Phosphorus +189%
Contains more Potassium +72.6%
Contains less Sodium -95.5%
Contains more Zinc +509.8%
Contains more Copper +907.5%
Contains more Manganese +29531.6%
Equal in Selenium - 45.2

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.
Bass
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +173.9%
Contains more Vitamin B6 +109.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +917.4%
Contains more Vitamin B2 +494.6%
Contains more Vitamin B5 +72.7%
Contains more Folate +420%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +173.9%
Contains more Vitamin B6 +109.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +917.4%
Contains more Vitamin B2 +494.6%
Contains more Vitamin B5 +72.7%
Contains more Folate +420%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bass
2
:
Contains more Protein +31.4%
Contains more Water +1020%
Contains more Fats +135.1%
Contains more Carbs +∞%
Contains more Other +215.2%
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 Protein +31.4%
Contains more Water +1020%
Contains more Fats +135.1%
Contains more Carbs +∞%
Contains more Other +215.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bass
1
:
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +180.9%
Contains more Polyunsaturated fat +175.2%
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +180.9%
Contains more Polyunsaturated fat +175.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bass Bran raw Opinion
Net carbs 0g 50.82g Bran raw
Protein 22.73g 17.3g Bass
Fats 2.99g 7.03g Bran raw
Carbs 0g 66.22g Bran raw
Calories 124kcal 246kcal Bran raw
Sugar 1.45g Bass
Fiber 0g 15.4g Bran raw
Calcium 19mg 58mg Bran raw
Iron 1.08mg 5.41mg Bran raw
Magnesium 51mg 235mg Bran raw
Phosphorus 254mg 734mg Bran raw
Potassium 328mg 566mg Bran raw
Sodium 88mg 4mg Bran raw
Zinc 0.51mg 3.11mg Bran raw
Copper 0.04mg 0.403mg Bran raw
Manganese 0.019mg 5.63mg Bran raw
Selenium 46.8µg 45.2µg Bass
Vitamin A 104IU 0IU Bass
Vitamin A RAE 31µg 0µg Bass
Vitamin E 1.01mg Bran raw
Vitamin B1 0.115mg 1.17mg Bran raw
Vitamin B2 0.037mg 0.22mg Bran raw
Vitamin B3 2.558mg 0.934mg Bass
Vitamin B5 0.865mg 1.494mg Bran raw
Vitamin B6 0.346mg 0.165mg Bass
Folate 10µg 52µg Bran raw
Vitamin B12 4.41µg 0µg Bass
Choline 32.2mg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.255mg 0.335mg Bran raw
Threonine 0.997mg 0.502mg Bass
Isoleucine 1.047mg 0.668mg Bass
Leucine 1.848mg 1.374mg Bass
Lysine 2.088mg 0.76mg Bass
Methionine 0.673mg 0.335mg Bass
Phenylalanine 0.887mg 0.908mg Bran raw
Valine 1.171mg 0.964mg Bass
Histidine 0.669mg 0.41mg Bass
Cholesterol 103mg 0mg Bran raw
Saturated Fat 0.65g 1.328g Bass
Omega-3 - DHA 0.75g 0g Bass
Omega-3 - EPA 0.217g 0g Bass
Monounsaturated Fat 0.846g 2.376g Bran raw
Polyunsaturated fat 1.005g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bass Bran raw
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
60%
Bass
44%
Bran raw
Minerals Daily Need Coverage Score
52%
Bass
195%
Bran raw

Comparison summary

Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 84mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 103mg)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 0.678g)
Which food is lower in glycemic index?
Bass
Bass is lower in glycemic index (difference - 56)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.