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Caviar vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between caviar and bran?

  • Caviar is richer in vitamin B12, iron, selenium, vitamin B5, magnesium, vitamin B2, and phosphorus, yet bran is richer in manganese.
  • Caviar's daily need coverage for vitamin B12 is 833% higher.
  • Caviar has a lower glycemic index than bran.

We used Fish, caviar, black, and red, granular and Oat bran, cooked types in this comparison.

Infographic

Caviar 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.
Caviar
Caviar
8
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%
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +96.7%
Contains more IronIron +1250%
Contains more CopperCopper +66.7%
Contains more ZincZinc +79.2%
Contains more PhosphorusPhosphorus +199.2%
Contains more SeleniumSelenium +750.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1828%

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
10
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%
Bran
Bran
1
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin B2Vitamin B2 +1723.5%
Contains more Vitamin B5Vitamin B5 +1512.9%
Contains more Vitamin B6Vitamin B6 +1180%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +733.3%
Contains more Vitamin B3Vitamin B3 +20%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Caviar Bran DV% diff.
Vitamin B12 20µg 0µg 833%
Cholesterol 588mg 0mg 196%
Iron 11.88mg 0.88mg 138%
Selenium 65.5µg 7.7µg 105%
Choline 490.9mg 89%
Vitamin B5 3.5mg 0.217mg 66%
Sodium 1500mg 1mg 65%
Magnesium 300mg 40mg 62%
Polyunsaturated fat 7.405g 0.339g 47%
Vitamin B2 0.62mg 0.034mg 45%
Protein 24.6g 3.21g 43%
Manganese 0.05mg 0.964mg 40%
Phosphorus 356mg 119mg 34%
Vitamin A 271µg 0µg 30%
Calcium 275mg 10mg 27%
Fats 17.9g 0.86g 26%
Vitamin B6 0.32mg 0.025mg 23%
Saturated fat 4.06g 0.163g 18%
Vitamin D* 117 IU 0 IU 15%
Vitamin D 2.9µg 0µg 15%
Vitamin E 1.89mg 13%
Calories 264kcal 40kcal 11%
Folate 50µg 6µg 11%
Monounsaturated fat 4.631g 0.291g 11%
Fiber 0g 2.6g 10%
Copper 0.11mg 0.066mg 5%
Zinc 0.95mg 0.53mg 4%
Potassium 181mg 92mg 3%
Vitamin B1 0.19mg 0.16mg 3%
Carbs 4g 11.44g 2%
Vitamin K 0.6µg 1%
Protein per 100 calories 9.3g 8g N/A
Calories per 10 g protein 107kcal 125kcal N/A
Weight per 100 calories 38g 250g N/A
Unsaturated / Saturated Fat ratio 3 3.9 N/A
Net carbs 4g 8.84g N/A
Vitamin B3 0.12mg 0.144mg 0%
Tryptophan 0.323mg 0.057mg 0%
Threonine 1.263mg 0.086mg 0%
Isoleucine 1.035mg 0.114mg 0%
Leucine 2.133mg 0.235mg 0%
Lysine 1.834mg 0.13mg 0%
Methionine 0.646mg 0.057mg 0%
Phenylalanine 1.071mg 0.155mg 0%
Valine 1.263mg 0.165mg 0%
Histidine 0.649mg 0.07mg 0%
Omega-3 - EPA 2.741g N/A
Omega-3 - DHA 3.8g N/A
Omega-3 - DPA 0.229g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +666.4%
Contains more FatsFats +1981.4%
Contains more OtherOther +1124.5%
Contains more CarbsCarbs +186%
Contains more WaterWater +76.8%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +1491.4%
Contains more Poly. FatPolyunsaturated fat +2084.4%
Contains less Sat. FatSaturated fat -96%

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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 - 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.