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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.

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.
Salmon raw
Salmon raw
6
:
4
Bran
Bran
Contains more Calcium +20%
Contains more Phosphorus +68.1%
Contains more Potassium +432.6%
Contains more Zinc +20.8%
Contains more Copper +278.8%
Contains more Selenium +374%
Contains more Magnesium +37.9%
Contains less Sodium -97.7%
Contains more Manganese +5925%
Equal in Iron - 0.88
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +20%
Contains more Phosphorus +68.1%
Contains more Potassium +432.6%
Contains more Zinc +20.8%
Contains more Copper +278.8%
Contains more Selenium +374%
Contains more Magnesium +37.9%
Contains less Sodium -97.7%
Contains more Manganese +5925%
Equal in Iron - 0.88

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.
Salmon raw
Salmon raw
8
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +41.3%
Contains more Vitamin B2 +1017.6%
Contains more Vitamin B3 +5358.3%
Contains more Vitamin B5 +666.8%
Contains more Vitamin B6 +3172%
Contains more Folate +316.7%
Contains more Vitamin B12 +∞%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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 B1 +41.3%
Contains more Vitamin B2 +1017.6%
Contains more Vitamin B3 +5358.3%
Contains more Vitamin B5 +666.8%
Contains more Vitamin B6 +3172%
Contains more Folate +316.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Bran
Bran
Contains more Protein +518.1%
Contains more Fats +637.2%
Contains more Other +985.7%
Contains more Carbs +∞%
Contains more Water +22.6%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +518.1%
Contains more Fats +637.2%
Contains more Other +985.7%
Contains more Carbs +∞%
Contains more Water +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +622.7%
Contains more Polyunsaturated fat +649%
Contains less Saturated Fat -83.4%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +622.7%
Contains more Polyunsaturated fat +649%
Contains less Saturated Fat -83.4%

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
Rich in minerals 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
Lower in Sugar Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw 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
83%
Salmon raw
6%
Bran
Minerals Daily Need Coverage Score
49%
Salmon raw
33%
Bran

Comparison summary

Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.818g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $13)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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.