Sardines vs. Bran — In-Depth Nutrition Comparison
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Important differences between sardines and bran
- Sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, iron, and vitamin B2; however, bran has more manganese.
- Sardines' daily need coverage for vitamin B12 is 373% more.
- Bran has a higher glycemic index than sardines.
The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Oat bran, cooked.
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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 CalciumCalcium | +3720% |
| Contains more PotassiumPotassium | +331.5% |
| Contains more IronIron | +231.8% |
| Contains more CopperCopper | +181.8% |
| Contains more ZincZinc | +147.2% |
| Contains more PhosphorusPhosphorus | +311.8% |
| Contains more SeleniumSelenium | +584.4% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +792.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +567.6% |
| Contains more Vitamin B3Vitamin B3 | +3542.4% |
| Contains more Vitamin B5Vitamin B5 | +195.9% |
| Contains more Vitamin B6Vitamin B6 | +568% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0µg | 373% |
| Selenium | 52.7µg | 7.7µg | 82% |
| Phosphorus | 490mg | 119mg | 53% |
| Cholesterol | 142mg | 0mg | 47% |
| Protein | 24.62g | 3.21g | 43% |
| Manganese | 0.108mg | 0.964mg | 37% |
| Calcium | 382mg | 10mg | 37% |
| Polyunsaturated fat | 5.148g | 0.339g | 32% |
| Vitamin B3 | 5.245mg | 0.144mg | 32% |
| Iron | 2.92mg | 0.88mg | 26% |
| Vitamin D | 193IU | 0IU | 24% |
| Vitamin D | 4.8µg | 0µg | 24% |
| Fats | 11.45g | 0.86g | 16% |
| Vitamin B2 | 0.227mg | 0.034mg | 15% |
| Vitamin E | 2.04mg | 14% | |
| Choline | 75mg | 14% | |
| Copper | 0.186mg | 0.066mg | 13% |
| Sodium | 307mg | 1mg | 13% |
| Vitamin B6 | 0.167mg | 0.025mg | 11% |
| Fiber | 0g | 2.6g | 10% |
| Potassium | 397mg | 92mg | 9% |
| Monounsaturated fat | 3.869g | 0.291g | 9% |
| Vitamin B5 | 0.642mg | 0.217mg | 9% |
| Calories | 208kcal | 40kcal | 8% |
| Vitamin B1 | 0.08mg | 0.16mg | 7% |
| Zinc | 1.31mg | 0.53mg | 7% |
| Saturated fat | 1.528g | 0.163g | 6% |
| Vitamin A | 32µg | 0µg | 4% |
| Carbs | 0g | 11.44g | 4% |
| Vitamin K | 2.6µg | 2% | |
| Folate | 10µg | 6µg | 1% |
| Net carbs | 0g | 8.84g | N/A |
| Magnesium | 39mg | 40mg | 0% |
| Tryptophan | 0.276mg | 0.057mg | 0% |
| Threonine | 1.079mg | 0.086mg | 0% |
| Isoleucine | 1.134mg | 0.114mg | 0% |
| Leucine | 2.001mg | 0.235mg | 0% |
| Lysine | 2.26mg | 0.13mg | 0% |
| Methionine | 0.729mg | 0.057mg | 0% |
| Phenylalanine | 0.961mg | 0.155mg | 0% |
| Valine | 1.268mg | 0.165mg | 0% |
| Histidine | 0.725mg | 0.07mg | 0% |
| Omega-3 - EPA | 0.473g | N/A | |
| Omega-3 - DHA | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +667% |
| Contains more FatsFats | +1231.4% |
| Contains more OtherOther | +781.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +40.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1229.6% |
| Contains more Poly. FatPolyunsaturated fat | +1418.6% |
| Contains less Sat. FatSaturated fat | -89.3% |
