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  6. Salmon raw vs. Bran

Salmon raw vs. Bran — In-Depth Nutrition Comparison

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Significant differences between salmon raw and bran

  • Salmon raw has more vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B5, vitamin B2, copper, and potassium; however, bran is richer in manganese.
  • Salmon raw covers your daily vitamin B12 needs 133% more than bran.
  • Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of salmon raw is 0.

Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Oat bran, cooked.

Infographic

Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +432.6%
Contains more CopperCopper +278.8%
Contains more ZincZinc +20.8%
Contains more PhosphorusPhosphorus +68.1%
Contains more SeleniumSelenium +374%
Contains more MagnesiumMagnesium +37.9%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +5925%
~equal in Iron ~0.88mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Bran
Bran
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +41.3%
Contains more Vitamin B2Vitamin B2 +1017.6%
Contains more Vitamin B3Vitamin B3 +5358.3%
Contains more Vitamin B5Vitamin B5 +666.8%
Contains more Vitamin B6Vitamin B6 +3172%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +316.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Bran DV% diff.
Vitamin B12 3.18µg 0µg 133%
Vitamin B6 0.818mg 0.025mg 61%
Selenium 36.5µg 7.7µg 52%
Vitamin B3 7.86mg 0.144mg 48%
Manganese 0.016mg 0.964mg 41%
Protein 19.84g 3.21g 33%
Vitamin B5 1.664mg 0.217mg 29%
Vitamin B2 0.38mg 0.034mg 27%
Copper 0.25mg 0.066mg 20%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.339g 15%
Potassium 490mg 92mg 12%
Phosphorus 200mg 119mg 12%
Fiber 0g 2.6g 10%
Fats 6.34g 0.86g 8%
Vitamin B1 0.226mg 0.16mg 6%
Monounsaturated fat 2.103g 0.291g 5%
Folate 25µg 6µg 5%
Calories 142kcal 40kcal 5%
Saturated fat 0.981g 0.163g 4%
Carbs 0g 11.44g 4%
Magnesium 29mg 40mg 3%
Sodium 44mg 1mg 2%
Vitamin A 12µg 0µg 1%
Zinc 0.64mg 0.53mg 1%
Iron 0.8mg 0.88mg 1%
Net carbs 0g 8.84g N/A
Calcium 12mg 10mg 0%
Tryptophan 0.222mg 0.057mg 0%
Threonine 0.87mg 0.086mg 0%
Isoleucine 0.914mg 0.114mg 0%
Leucine 1.613mg 0.235mg 0%
Lysine 1.822mg 0.13mg 0%
Methionine 0.587mg 0.057mg 0%
Phenylalanine 0.775mg 0.155mg 0%
Valine 1.022mg 0.165mg 0%
Histidine 0.584mg 0.07mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +518.1%
Contains more FatsFats +637.2%
Contains more OtherOther +985.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +622.7%
Contains more Poly. FatPolyunsaturated fat +649%
Contains less Sat. FatSaturated fat -83.4%

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