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  6. Bass vs. Bran

Bass vs. Bran — In-Depth Nutrition Comparison

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Important differences between Bass and Bran

  • Bass has more Vitamin B12, Selenium, Vitamin B6, Phosphorus, Vitamin B3, Vitamin B5, and Potassium, however, Bran has more Manganese, and Fiber.
  • Bass's daily need coverage for Vitamin B12 is 184% more.

The food varieties used in the comparison are Fish, bass, striped, cooked, dry heat and Oat bran, cooked.

Infographic

Bass vs Bran 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
Bass
6
:
4
Bran
Bran
Contains more Calcium +90%
Contains more Iron +22.7%
Contains more Magnesium +27.5%
Contains more Phosphorus +113.4%
Contains more Potassium +256.5%
Contains more Selenium +507.8%
Contains less Sodium -98.9%
Contains more Copper +65%
Contains more Manganese +4973.7%
Equal in Zinc - 0.53
Bass
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +90%
Contains more Iron +22.7%
Contains more Magnesium +27.5%
Contains more Phosphorus +113.4%
Contains more Potassium +256.5%
Contains more Selenium +507.8%
Contains less Sodium -98.9%
Contains more Copper +65%
Contains more Manganese +4973.7%
Equal in Zinc - 0.53

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
Bass
7
:
2
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B3 +1676.4%
Contains more Vitamin B5 +298.6%
Contains more Vitamin B6 +1284%
Contains more Folate +66.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +39.1%
Equal in Vitamin B2 - 0.034
Bass
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +1676.4%
Contains more Vitamin B5 +298.6%
Contains more Vitamin B6 +1284%
Contains more Folate +66.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +39.1%
Equal in Vitamin B2 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bass
Bass
3
:
2
Bran
Bran
Contains more Protein +608.1%
Contains more Fats +247.7%
Contains more Other +87.8%
Contains more Carbs +∞%
Contains more Water +14.5%
Bass
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +608.1%
Contains more Fats +247.7%
Contains more Other +87.8%
Contains more Carbs +∞%
Contains more Water +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bass
Bass
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +190.7%
Contains more Polyunsaturated fat +196.5%
Contains less Saturated Fat -74.9%
Bass
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +190.7%
Contains more Polyunsaturated fat +196.5%
Contains less Saturated Fat -74.9%

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
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bass Bran Opinion
Net carbs 0g 8.84g Bran
Protein 22.73g 3.21g Bass
Fats 2.99g 0.86g Bass
Carbs 0g 11.44g Bran
Calories 124kcal 40kcal Bass
Fiber 0g 2.6g Bran
Calcium 19mg 10mg Bass
Iron 1.08mg 0.88mg Bass
Magnesium 51mg 40mg Bass
Phosphorus 254mg 119mg Bass
Potassium 328mg 92mg Bass
Sodium 88mg 1mg Bran
Zinc 0.51mg 0.53mg Bran
Copper 0.04mg 0.066mg Bran
Manganese 0.019mg 0.964mg Bran
Selenium 46.8µg 7.7µg Bass
Vitamin A 104IU 0IU Bass
Vitamin A RAE 31µg 0µg Bass
Vitamin B1 0.115mg 0.16mg Bran
Vitamin B2 0.037mg 0.034mg Bass
Vitamin B3 2.558mg 0.144mg Bass
Vitamin B5 0.865mg 0.217mg Bass
Vitamin B6 0.346mg 0.025mg Bass
Folate 10µg 6µg Bass
Vitamin B12 4.41µg 0µg Bass
Tryptophan 0.255mg 0.057mg Bass
Threonine 0.997mg 0.086mg Bass
Isoleucine 1.047mg 0.114mg Bass
Leucine 1.848mg 0.235mg Bass
Lysine 2.088mg 0.13mg Bass
Methionine 0.673mg 0.057mg Bass
Phenylalanine 0.887mg 0.155mg Bass
Valine 1.171mg 0.165mg Bass
Histidine 0.669mg 0.07mg Bass
Cholesterol 103mg 0mg Bran
Saturated Fat 0.65g 0.163g Bran
Omega-3 - DHA 0.75g Bass
Omega-3 - EPA 0.217g Bass
Monounsaturated Fat 0.846g 0.291g Bass
Polyunsaturated fat 1.005g 0.339g Bass

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bass Bran
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
65%
Bass
6%
Bran
Minerals Daily Need Coverage Score
52%
Bass
33%
Bran

Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 87mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 103mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.487g)
Which food is lower in glycemic index?
Bass
Bass is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Bass
Bass is relatively richer in minerals
Which food is richer in vitamins?
Bass
Bass is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.