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  6. Sardine vs. Bran raw

Sardine vs. Bran raw — In-Depth Nutrition Comparison

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Differences between Sardine and Bran raw

  • Sardine has more Vitamin B12, Calcium, and Vitamin D, while Bran raw has more Manganese, Vitamin B1, Fiber, Magnesium, Phosphorus, and Iron.
  • Sardine's daily need coverage for Vitamin B12 is 373% higher.

The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Oat bran, raw.

Infographic

Sardine vs Bran raw 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +558.6%
Contains more SeleniumSelenium +16.6%
Contains more MagnesiumMagnesium +502.6%
Contains more PotassiumPotassium +42.6%
Contains more IronIron +85.3%
Contains more CopperCopper +116.7%
Contains more ZincZinc +137.4%
Contains more PhosphorusPhosphorus +49.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +5113%

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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +102%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +461.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +132.9%
Contains more Vitamin B1Vitamin B1 +1362.5%
Contains more Vitamin B5Vitamin B5 +132.7%
Contains more Vitamin KVitamin K +23.1%
Contains more FolateFolate +420%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B6 ~0.165mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 ProteinProtein +42.3%
Contains more FatsFats +62.9%
Contains more WaterWater +810.1%
Contains more OtherOther +49%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated Fat: Sat. Fat 1.528 g
Monounsaturated Fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
21% 37% 43%
Saturated Fat: Sat. Fat 1.328 g
Monounsaturated Fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated Fat +62.8%
Contains more Poly. FatPolyunsaturated fat +86.1%
Contains less Sat. FatSaturated Fat -13.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Bran raw Opinion
Calories 208kcal 246kcal Bran raw
Protein 24.62g 17.3g Sardine
Fats 11.45g 7.03g Sardine
Net carbs 0g 50.82g Bran raw
Carbs 0g 66.22g Bran raw
Cholesterol 142mg 0mg Bran raw
Vitamin D 193IU 0IU Sardine
Magnesium 39mg 235mg Bran raw
Calcium 382mg 58mg Sardine
Potassium 397mg 566mg Bran raw
Iron 2.92mg 5.41mg Bran raw
Sugar 0g 1.45g Sardine
Fiber 0g 15.4g Bran raw
Copper 0.186mg 0.403mg Bran raw
Zinc 1.31mg 3.11mg Bran raw
Phosphorus 490mg 734mg Bran raw
Sodium 307mg 4mg Bran raw
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 1.01mg Sardine
Vitamin D 4.8µg 0µg Sardine
Manganese 0.108mg 5.63mg Bran raw
Selenium 52.7µg 45.2µg Sardine
Vitamin B1 0.08mg 1.17mg Bran raw
Vitamin B2 0.227mg 0.22mg Sardine
Vitamin B3 5.245mg 0.934mg Sardine
Vitamin B5 0.642mg 1.494mg Bran raw
Vitamin B6 0.167mg 0.165mg Sardine
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 3.2µg Bran raw
Folate 10µg 52µg Bran raw
Choline 75mg 32.2mg Sardine
Saturated Fat 1.528g 1.328g Bran raw
Monounsaturated Fat 3.869g 2.376g Sardine
Polyunsaturated fat 5.148g 2.766g Sardine
Tryptophan 0.276mg 0.335mg Bran raw
Threonine 1.079mg 0.502mg Sardine
Isoleucine 1.134mg 0.668mg Sardine
Leucine 2.001mg 1.374mg Sardine
Lysine 2.26mg 0.76mg Sardine
Methionine 0.729mg 0.335mg Sardine
Phenylalanine 0.961mg 0.908mg Sardine
Valine 1.268mg 0.964mg Sardine
Histidine 0.725mg 0.41mg Sardine
Omega-3 - EPA 0.473g 0g Sardine
Omega-3 - DHA 0.509g 0g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
124%
Sardine
44%
Bran raw
Minerals Daily Need Coverage Score
94%
Sardine
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 303mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.2g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $7)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.