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Salmon raw vs. Bran raw — In-Depth Nutrition Comparison

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How are Salmon raw and Bran raw different?

  • Salmon raw is higher in Vitamin B12, Vitamin B6, and Vitamin B3, however, Bran raw is richer in Manganese, Vitamin B1, Phosphorus, Fiber, Iron, Magnesium, and Zinc.
  • Daily need coverage for Manganese from Bran raw is 244% higher.

Fish, salmon, Atlantic, wild, raw and Oat bran, raw are the varieties used in this article.

Infographic

Salmon raw 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 +383.3%
Contains more Iron +576.3%
Contains more Magnesium +710.3%
Contains more Phosphorus +267%
Contains more Potassium +15.5%
Contains less Sodium -90.9%
Contains more Zinc +385.9%
Contains more Copper +61.2%
Contains more Manganese +35087.5%
Contains more Selenium +23.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +383.3%
Contains more Iron +576.3%
Contains more Magnesium +710.3%
Contains more Phosphorus +267%
Contains more Potassium +15.5%
Contains less Sodium -90.9%
Contains more Zinc +385.9%
Contains more Copper +61.2%
Contains more Manganese +35087.5%
Contains more Selenium +23.8%

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 B2 +72.7%
Contains more Vitamin B3 +741.5%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +395.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +417.7%
Contains more Folate +108%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0% 0%
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 B2 +72.7%
Contains more Vitamin B3 +741.5%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +395.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +417.7%
Contains more Folate +108%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.7%
Contains more Water +945.8%
Contains more Other +83.4%
Contains more Fats +10.9%
Contains more Carbs +∞%
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 Protein +14.7%
Contains more Water +945.8%
Contains more Other +83.4%
Contains more Fats +10.9%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +13%
Equal in Polyunsaturated fat - 2.766
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +13%
Equal in Polyunsaturated fat - 2.766

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Bran raw Opinion
Net carbs 0g 50.82g Bran raw
Protein 19.84g 17.3g Salmon raw
Fats 6.34g 7.03g Bran raw
Carbs 0g 66.22g Bran raw
Calories 142kcal 246kcal Bran raw
Sugar 1.45g Salmon raw
Fiber 0g 15.4g Bran raw
Calcium 12mg 58mg Bran raw
Iron 0.8mg 5.41mg Bran raw
Magnesium 29mg 235mg Bran raw
Phosphorus 200mg 734mg Bran raw
Potassium 490mg 566mg Bran raw
Sodium 44mg 4mg Bran raw
Zinc 0.64mg 3.11mg Bran raw
Copper 0.25mg 0.403mg Bran raw
Manganese 0.016mg 5.63mg Bran raw
Selenium 36.5µg 45.2µg Bran raw
Vitamin A 40IU 0IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin E 1.01mg Bran raw
Vitamin B1 0.226mg 1.17mg Bran raw
Vitamin B2 0.38mg 0.22mg Salmon raw
Vitamin B3 7.86mg 0.934mg Salmon raw
Vitamin B5 1.664mg 1.494mg Salmon raw
Vitamin B6 0.818mg 0.165mg Salmon raw
Folate 25µg 52µg Bran raw
Vitamin B12 3.18µg 0µg Salmon raw
Choline 32.2mg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.222mg 0.335mg Bran raw
Threonine 0.87mg 0.502mg Salmon raw
Isoleucine 0.914mg 0.668mg Salmon raw
Leucine 1.613mg 1.374mg Salmon raw
Lysine 1.822mg 0.76mg Salmon raw
Methionine 0.587mg 0.335mg Salmon raw
Phenylalanine 0.775mg 0.908mg Bran raw
Valine 1.022mg 0.964mg Salmon raw
Histidine 0.584mg 0.41mg Salmon raw
Cholesterol 55mg 0mg Bran raw
Saturated Fat 0.981g 1.328g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 2.376g Bran raw
Polyunsaturated fat 2.539g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw 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
77%
Salmon raw
44%
Bran raw
Minerals Daily Need Coverage Score
49%
Salmon raw
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.347g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $13)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.