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  6. Mackerel vs. Bran raw

Mackerel vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between mackerel and bran raw

  • Mackerel has more vitamin B12, vitamin D* and selenium, while bran raw has more vitamin B1, phosphorus, fiber, iron, magnesium, and copper.
  • Mackerel covers your daily need for vitamin B12, 500% more than bran raw.
  • The amount of sodium in bran raw is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Fish, mackerel, salted and Oat bran, raw.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 CalciumCalcium +13.8%
Contains more SeleniumSelenium +62.4%
Contains more MagnesiumMagnesium +291.7%
Contains more IronIron +286.4%
Contains more CopperCopper +303%
Contains more ZincZinc +182.7%
Contains more PhosphorusPhosphorus +189%
Contains less SodiumSodium -99.9%
~equal in Potassium ~566mg

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 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% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
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 +135.6%
Contains more Vitamin B3Vitamin B3 +253.3%
Contains more Vitamin B6Vitamin B6 +148.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +143.8%
Contains more Vitamin B1Vitamin B1 +5750%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more FolateFolate +246.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Bran raw DV% diff.
Vitamin B12 12µg 0µg 500%
Manganese 5.63mg 245%
Sodium 4450mg 4mg 193%
Vitamin D* 1006 IU 0 IU 126%
Vitamin D 25.2µg 0µg 126%
Vitamin B1 0.02mg 1.17mg 96%
Phosphorus 254mg 734mg 69%
Fiber 0g 15.4g 62%
Selenium 73.4µg 45.2µg 51%
Iron 1.4mg 5.41mg 50%
Magnesium 60mg 235mg 42%
Copper 0.1mg 0.403mg 34%
Cholesterol 95mg 0mg 32%
Vitamin B5 1.494mg 30%
Fats 25.1g 7.03g 28%
Saturated fat 7.148g 1.328g 26%
Polyunsaturated fat 6.21g 2.766g 23%
Carbs 0g 66.22g 22%
Vitamin B6 0.41mg 0.165mg 19%
Zinc 1.1mg 3.11mg 18%
Vitamin B3 3.3mg 0.934mg 15%
Monounsaturated fat 8.32g 2.376g 15%
Choline 101.6mg 32.2mg 13%
Vitamin E 2.38mg 1.01mg 9%
Folate 15µg 52µg 9%
Vitamin A 47µg 0µg 5%
Vitamin K 7.8µg 3.2µg 4%
Calories 305kcal 246kcal 3%
Protein 18.5g 17.3g 2%
Vitamin B2 0.19mg 0.22mg 2%
Calcium 66mg 58mg 1%
Potassium 520mg 566mg 1%
Protein per 100 calories 6.1g 7g N/A
Calories per 10 g protein 165kcal 142kcal N/A
Weight per 100 calories 33g 41g N/A
Unsaturated / Saturated Fat ratio 2 3.9 N/A
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 FatsFats +257%
Contains more WaterWater +556.5%
Contains more OtherOther +362.1%
Contains more CarbsCarbs +∞%
~equal in Protein ~17.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +250.2%
Contains more Poly. FatPolyunsaturated fat +124.5%
Contains less Sat. FatSaturated fat -81.4%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.