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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 of Vitamin B12 500% more than Bran raw.
  • The amount of Sodium in Bran raw is lower.

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

Infographic

Mackerel vs Bran raw infographic
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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.
Contains more Calcium +13.8%
Contains more Selenium +62.4%
Contains more Iron +286.4%
Contains more Magnesium +291.7%
Contains more Phosphorus +189%
Contains less Sodium -99.9%
Contains more Zinc +182.7%
Contains more Copper +303%
Equal in Potassium - 566
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +13.8%
Contains more Selenium +62.4%
Contains more Iron +286.4%
Contains more Magnesium +291.7%
Contains more Phosphorus +189%
Contains less Sodium -99.9%
Contains more Zinc +182.7%
Contains more Copper +303%
Equal in Potassium - 566

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +135.6%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +253.3%
Contains more Vitamin B6 +148.5%
Contains more Vitamin B12 +∞%
Contains more Choline +215.5%
Contains more Vitamin K +143.8%
Contains more Vitamin B1 +5750%
Contains more Vitamin B2 +15.8%
Contains more Folate +246.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 56% 20%
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 E +135.6%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +253.3%
Contains more Vitamin B6 +148.5%
Contains more Vitamin B12 +∞%
Contains more Choline +215.5%
Contains more Vitamin K +143.8%
Contains more Vitamin B1 +5750%
Contains more Vitamin B2 +15.8%
Contains more Folate +246.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +257%
Contains more Water +556.5%
Contains more Other +362.1%
Contains more Carbs +∞%
Equal in Protein - 17.3
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 Fats +257%
Contains more Water +556.5%
Contains more Other +362.1%
Contains more Carbs +∞%
Equal in Protein - 17.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +250.2%
Contains more Polyunsaturated fat +124.5%
Contains less Saturated Fat -81.4%
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +250.2%
Contains more Polyunsaturated fat +124.5%
Contains less Saturated Fat -81.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Bran raw Opinion
Net carbs 0g 50.82g Bran raw
Protein 18.5g 17.3g Mackerel
Fats 25.1g 7.03g Mackerel
Carbs 0g 66.22g Bran raw
Calories 305kcal 246kcal Mackerel
Sugar 0g 1.45g Mackerel
Fiber 0g 15.4g Bran raw
Calcium 66mg 58mg Mackerel
Iron 1.4mg 5.41mg Bran raw
Magnesium 60mg 235mg Bran raw
Phosphorus 254mg 734mg Bran raw
Potassium 520mg 566mg Bran raw
Sodium 4450mg 4mg Bran raw
Zinc 1.1mg 3.11mg Bran raw
Copper 0.1mg 0.403mg Bran raw
Manganese 5.63mg Bran raw
Selenium 73.4µg 45.2µg Mackerel
Vitamin A 157IU 0IU Mackerel
Vitamin A RAE 47µg 0µg Mackerel
Vitamin E 2.38mg 1.01mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin B1 0.02mg 1.17mg Bran raw
Vitamin B2 0.19mg 0.22mg Bran raw
Vitamin B3 3.3mg 0.934mg Mackerel
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.41mg 0.165mg Mackerel
Folate 15µg 52µg Bran raw
Vitamin B12 12µg 0µg Mackerel
Choline 101.6mg 32.2mg Mackerel
Vitamin K 7.8µg 3.2µg Mackerel
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Cholesterol 95mg 0mg Bran raw
Saturated Fat 7.148g 1.328g Bran raw
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 2.376g Mackerel
Polyunsaturated fat 6.21g 2.766g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel 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
200%
Mackerel
44%
Bran raw
Minerals Daily Need Coverage Score
131%
Mackerel
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 4446mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 5.82g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $7)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals

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.