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  6. Mackerel vs. Bran

Mackerel vs. Bran — In-Depth Nutrition Comparison

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The main differences between Mackerel and Bran

  • Bran contains less Vitamin B12, Vitamin D, Selenium, Vitamin B6, Vitamin B3, Phosphorus, and Potassium than Mackerel.
  • Daily need coverage for Vitamin B12 from Mackerel is 500% higher.
  • Bran is lower in Cholesterol.

Food types used in this article are Fish, mackerel, salted and Oat bran, cooked.

Infographic

Mackerel 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.
Mackerel
Mackerel
8
:
2
Bran
Bran
Contains more Calcium +560%
Contains more Iron +59.1%
Contains more Magnesium +50%
Contains more Phosphorus +113.4%
Contains more Potassium +465.2%
Contains more Zinc +107.5%
Contains more Copper +51.5%
Contains more Selenium +853.2%
Contains less Sodium -100%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +560%
Contains more Iron +59.1%
Contains more Magnesium +50%
Contains more Phosphorus +113.4%
Contains more Potassium +465.2%
Contains more Zinc +107.5%
Contains more Copper +51.5%
Contains more Selenium +853.2%
Contains less Sodium -100%

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.
Mackerel
Mackerel
9
:
2
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +458.8%
Contains more Vitamin B3 +2191.7%
Contains more Vitamin B6 +1540%
Contains more Folate +150%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +700%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 D +∞%
Contains more Vitamin B2 +458.8%
Contains more Vitamin B3 +2191.7%
Contains more Vitamin B6 +1540%
Contains more Folate +150%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Bran
Bran
Contains more Protein +476.3%
Contains more Fats +2818.6%
Contains more Other +2634.7%
Contains more Carbs +∞%
Contains more Water +95.3%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +476.3%
Contains more Fats +2818.6%
Contains more Other +2634.7%
Contains more Carbs +∞%
Contains more Water +95.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +2759.1%
Contains more Polyunsaturated fat +1731.9%
Contains less Saturated Fat -97.7%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +2759.1%
Contains more Polyunsaturated fat +1731.9%
Contains less Saturated Fat -97.7%

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

All nutrients comparison - raw data values

Nutrient Mackerel Bran Opinion
Net carbs 0g 8.84g Bran
Protein 18.5g 3.21g Mackerel
Fats 25.1g 0.86g Mackerel
Carbs 0g 11.44g Bran
Calories 305kcal 40kcal Mackerel
Fiber 0g 2.6g Bran
Calcium 66mg 10mg Mackerel
Iron 1.4mg 0.88mg Mackerel
Magnesium 60mg 40mg Mackerel
Phosphorus 254mg 119mg Mackerel
Potassium 520mg 92mg Mackerel
Sodium 4450mg 1mg Bran
Zinc 1.1mg 0.53mg Mackerel
Copper 0.1mg 0.066mg Mackerel
Manganese 0.964mg Bran
Selenium 73.4µg 7.7µg Mackerel
Vitamin A 157IU 0IU Mackerel
Vitamin A RAE 47µg 0µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin B1 0.02mg 0.16mg Bran
Vitamin B2 0.19mg 0.034mg Mackerel
Vitamin B3 3.3mg 0.144mg Mackerel
Vitamin B5 0.217mg Bran
Vitamin B6 0.41mg 0.025mg Mackerel
Folate 15µg 6µg Mackerel
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Cholesterol 95mg 0mg Bran
Saturated Fat 7.148g 0.163g Bran
Omega-3 - DHA 2.965g Mackerel
Omega-3 - EPA 1.619g Mackerel
Omega-3 - DPA 0.391g Mackerel
Monounsaturated Fat 8.32g 0.291g Mackerel
Polyunsaturated fat 6.21g 0.339g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Bran
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
212%
Mackerel
6%
Bran
Minerals Daily Need Coverage Score
131%
Mackerel
33%
Bran

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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 is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4449mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 6.985g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $7)

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 - 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.