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Sardine vs Bran - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Bran
Contains more Calcium +558.6%
Contains more Iron +85.3%
Contains more Potassium +42.6%
Contains more Magnesium +502.6%
Contains more Copper +116.7%
Contains more Zinc +137.4%
Contains more Phosphorus +49.8%
Contains less Sodium -98.7%
Contains more Calcium +558.6%
Contains more Iron +85.3%
Contains more Potassium +42.6%
Contains more Magnesium +502.6%
Contains more Copper +116.7%
Contains more Zinc +137.4%
Contains more Phosphorus +49.8%
Contains less Sodium -98.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Bran
Contains more Vitamin A +∞%
Contains more Vitamin E +102%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +461.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1362.5%
Contains more Vitamin B5 +132.7%
Contains more Vitamin K +23.1%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B6 - 0.165
Contains more Vitamin A +∞%
Contains more Vitamin E +102%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +461.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1362.5%
Contains more Vitamin B5 +132.7%
Contains more Vitamin K +23.1%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B6 - 0.165

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
68
Sardine
32
Bran
Mineral Summary Score
58
Sardine
84
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
148%
Sardine
104%
Bran
Carbohydrates
0%
Sardine
66%
Bran
Fats
53%
Sardine
32%
Bran

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Bran
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sardine Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sugars?
Sardine
Sardine contains less Sugars (difference - 1.45g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 303mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.2g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $7)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Bran Opinion
Calories 208 246 Bran
Protein 24.62 17.3 Sardine
Fats 11.45 7.03 Sardine
Vitamin C 0 0
Carbs 0 66.22 Bran
Cholesterol 142 0 Bran
Vitamin D 193 0 Sardine
Iron 2.92 5.41 Bran
Calcium 382 58 Sardine
Potassium 397 566 Bran
Magnesium 39 235 Bran
Sugars 0 1.45 Bran
Fiber 0 15.4 Bran
Copper 0.186 0.403 Bran
Zinc 1.31 3.11 Bran
Starch
Phosphorus 490 734 Bran
Sodium 307 4 Bran
Vitamin A 108 0 Sardine
Vitamin E 2.04 1.01 Sardine
Vitamin D 4.8 0 Sardine
Vitamin B1 0.08 1.17 Bran
Vitamin B2 0.227 0.22 Sardine
Vitamin B3 5.245 0.934 Sardine
Vitamin B5 0.642 1.494 Bran
Vitamin B6 0.167 0.165 Sardine
Vitamin B12 8.94 0 Sardine
Vitamin K 2.6 3.2 Bran
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.528 1.328 Bran
Monounsaturated Fat 3.869 2.376 Sardine
Polyunsaturated fat 5.148 2.766 Sardine
Tryptophan 0.276 0.335 Bran
Threonine 1.079 0.502 Sardine
Isoleucine 1.134 0.668 Sardine
Leucine 2.001 1.374 Sardine
Lysine 2.26 0.76 Sardine
Methionine 0.729 0.335 Sardine
Phenylalanine 0.961 0.908 Sardine
Valine 1.268 0.964 Sardine
Histidine 0.725 0.41 Sardine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.