Mackerel vs. Bran — In-Depth Nutrition Comparison
Compare
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 for mackerel is 500% higher.
- Bran is lower in cholesterol.
- Bran has a higher glycemic index than mackerel.
Food types used in this article are Fish, mackerel, salted and Oat bran, cooked.
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.
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +560% |
| Contains more PotassiumPotassium | +465.2% |
| Contains more IronIron | +59.1% |
| Contains more CopperCopper | +51.5% |
| Contains more ZincZinc | +107.5% |
| Contains more PhosphorusPhosphorus | +113.4% |
| Contains more SeleniumSelenium | +853.2% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +458.8% |
| Contains more Vitamin B3Vitamin B3 | +2191.7% |
| Contains more Vitamin B6Vitamin B6 | +1540% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Sodium | 4450mg | 1mg | 193% |
| Vitamin D | 1006IU | 0IU | 126% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Selenium | 73.4µg | 7.7µg | 119% |
| Manganese | 0.964mg | 42% | |
| Polyunsaturated fat | 6.21g | 0.339g | 39% |
| Fats | 25.1g | 0.86g | 37% |
| Cholesterol | 95mg | 0mg | 32% |
| Saturated fat | 7.148g | 0.163g | 32% |
| Protein | 18.5g | 3.21g | 31% |
| Vitamin B6 | 0.41mg | 0.025mg | 30% |
| Monounsaturated fat | 8.32g | 0.291g | 20% |
| Vitamin B3 | 3.3mg | 0.144mg | 20% |
| Phosphorus | 254mg | 119mg | 19% |
| Choline | 101.6mg | 18% | |
| Vitamin E | 2.38mg | 16% | |
| Potassium | 520mg | 92mg | 13% |
| Calories | 305kcal | 40kcal | 13% |
| Vitamin B1 | 0.02mg | 0.16mg | 12% |
| Vitamin B2 | 0.19mg | 0.034mg | 12% |
| Fiber | 0g | 2.6g | 10% |
| Iron | 1.4mg | 0.88mg | 7% |
| Vitamin K | 7.8µg | 7% | |
| Calcium | 66mg | 10mg | 6% |
| Vitamin A | 47µg | 0µg | 5% |
| Zinc | 1.1mg | 0.53mg | 5% |
| Magnesium | 60mg | 40mg | 5% |
| Copper | 0.1mg | 0.066mg | 4% |
| Vitamin B5 | 0.217mg | 4% | |
| Carbs | 0g | 11.44g | 4% |
| Folate | 15µg | 6µg | 2% |
| Net carbs | 0g | 8.84g | N/A |
| Tryptophan | 0.057mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.235mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.057mg | 0% | |
| Phenylalanine | 0.155mg | 0% | |
| Valine | 0.165mg | 0% | |
| Histidine | 0.07mg | 0% | |
| Omega-3 - EPA | 1.619g | N/A | |
| Omega-3 - DHA | 2.965g | N/A | |
| Omega-3 - DPA | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +476.3% |
| Contains more FatsFats | +2818.6% |
| Contains more OtherOther | +2634.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +95.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2759.1% |
| Contains more Poly. FatPolyunsaturated fat | +1731.9% |
| Contains less Sat. FatSaturated fat | -97.7% |