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  6. Caviar vs. Bran raw

Caviar vs. Bran raw — In-Depth Nutrition Comparison

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A recap on the differences between caviar and bran raw

  • Caviar has more vitamin B12, choline, iron, and vitamin B5; however, bran raw is higher in manganese, vitamin B1, fiber, and phosphorus.
  • Caviar covers your daily vitamin B12 needs 833% more than bran raw.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Fish, caviar, black, and red, granular and Oat bran, raw.

Infographic

Caviar 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.
Caviar
Caviar
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
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 +27.7%
Contains more CalciumCalcium +374.1%
Contains more IronIron +119.6%
Contains more SeleniumSelenium +44.9%
Contains more PotassiumPotassium +212.7%
Contains more CopperCopper +266.4%
Contains more ZincZinc +227.4%
Contains more PhosphorusPhosphorus +106.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +11160%

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.
Caviar
Caviar
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 44% 90% 38% 48% 143% 2.3% 210% 74% 2500% 1.5% 38%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.1%
Contains more Vitamin B2Vitamin B2 +181.8%
Contains more Vitamin B5Vitamin B5 +134.3%
Contains more Vitamin B6Vitamin B6 +93.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +515.8%
Contains more Vitamin B3Vitamin B3 +678.3%
Contains more Vitamin KVitamin K +433.3%
~equal in Vitamin C ~0mg
~equal in Folate ~52µg

All nutrients comparison - raw data values

Nutrient Caviar Bran raw DV% diff.
Vitamin B12 20µg 0µg 833%
Manganese 0.05mg 5.63mg 243%
Cholesterol 588mg 0mg 196%
Choline 490.9mg 32.2mg 83%
Vitamin B1 0.19mg 1.17mg 82%
Iron 11.88mg 5.41mg 81%
Sodium 1500mg 4mg 65%
Fiber 0g 15.4g 62%
Phosphorus 356mg 734mg 54%
Vitamin B5 3.5mg 1.494mg 40%
Selenium 65.5µg 45.2µg 37%
Copper 0.11mg 0.403mg 33%
Vitamin B2 0.62mg 0.22mg 31%
Polyunsaturated fat 7.405g 2.766g 31%
Vitamin A 271µg 0µg 30%
Calcium 275mg 58mg 22%
Carbs 4g 66.22g 21%
Zinc 0.95mg 3.11mg 20%
Fats 17.9g 7.03g 17%
Protein 24.6g 17.3g 15%
Vitamin D* 117 IU 0 IU 15%
Vitamin D 2.9µg 0µg 15%
Magnesium 300mg 235mg 15%
Vitamin B6 0.32mg 0.165mg 12%
Saturated fat 4.06g 1.328g 12%
Potassium 181mg 566mg 11%
Vitamin E 1.89mg 1.01mg 6%
Monounsaturated fat 4.631g 2.376g 6%
Vitamin B3 0.12mg 0.934mg 5%
Vitamin K 0.6µg 3.2µg 2%
Calories 264kcal 246kcal 1%
Folate 50µg 52µg 1%
Protein per 100 calories 9.3g 7g N/A
Calories per 10 g protein 107kcal 142kcal N/A
Weight per 100 calories 38g 41g N/A
Unsaturated / Saturated Fat ratio 3 3.9 N/A
Net carbs 4g 50.82g N/A
Sugar 0g 1.45g N/A
Tryptophan 0.323mg 0.335mg 0%
Threonine 1.263mg 0.502mg 0%
Isoleucine 1.035mg 0.668mg 0%
Leucine 2.133mg 1.374mg 0%
Lysine 1.834mg 0.76mg 0%
Methionine 0.646mg 0.335mg 0%
Phenylalanine 1.071mg 0.908mg 0%
Valine 1.263mg 0.964mg 0%
Histidine 0.649mg 0.41mg 0%
Omega-3 - EPA 2.741g 0g N/A
Omega-3 - DHA 3.8g 0g N/A
Omega-3 - DPA 0.229g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 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 +42.2%
Contains more FatsFats +154.6%
Contains more WaterWater +625.2%
Contains more OtherOther +106.9%
Contains more CarbsCarbs +1555.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 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 +94.9%
Contains more Poly. FatPolyunsaturated fat +167.7%
Contains less Sat. FatSaturated fat -67.3%

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.