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  6. Haddock vs. Bran raw

Haddock vs. Bran raw — In-Depth Nutrition Comparison

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What are the differences between haddock and bran raw?

  • Haddock is higher in vitamin B12, yet bran raw is higher in manganese, vitamin B1, phosphorus, iron, fiber, magnesium, copper, zinc, and selenium.
  • Bran raw's daily need coverage for manganese is 244% more.
  • The glycemic index of haddock is lower.

We used Fish, haddock, cooked, dry heat and Oat bran, raw types in this article.

Infographic

Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
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 MagnesiumMagnesium +803.8%
Contains more CalciumCalcium +314.3%
Contains more PotassiumPotassium +61.3%
Contains more IronIron +2476.2%
Contains more CopperCopper +1450%
Contains more ZincZinc +677.5%
Contains more PhosphorusPhosphorus +164%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +43207.7%
Contains more SeleniumSelenium +42.6%

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.
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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +341%
Contains more Vitamin B6Vitamin B6 +98.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +147.2%
Contains more Vitamin EVitamin E +83.6%
Contains more Vitamin B1Vitamin B1 +4987%
Contains more Vitamin B2Vitamin B2 +218.8%
Contains more Vitamin B5Vitamin B5 +202.4%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Haddock Bran raw DV% diff.
Manganese 0.013mg 5.63mg 244%
Vitamin B1 0.023mg 1.17mg 96%
Vitamin B12 2.13µg 0µg 89%
Phosphorus 278mg 734mg 65%
Iron 0.21mg 5.41mg 65%
Fiber 0g 15.4g 62%
Magnesium 26mg 235mg 50%
Copper 0.026mg 0.403mg 42%
Selenium 31.7µg 45.2µg 25%
Zinc 0.4mg 3.11mg 25%
Cholesterol 66mg 0mg 22%
Carbs 0g 66.22g 22%
Vitamin B5 0.494mg 1.494mg 20%
Vitamin B3 4.119mg 0.934mg 20%
Polyunsaturated fat 0.204g 2.766g 17%
Vitamin B6 0.327mg 0.165mg 12%
Vitamin B2 0.069mg 0.22mg 12%
Sodium 261mg 4mg 11%
Folate 13µg 52µg 10%
Fats 0.55g 7.03g 10%
Choline 79.6mg 32.2mg 9%
Calories 90kcal 246kcal 8%
Saturated fat 0.111g 1.328g 6%
Potassium 351mg 566mg 6%
Monounsaturated fat 0.074g 2.376g 6%
Protein 19.99g 17.3g 5%
Calcium 14mg 58mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.55mg 1.01mg 3%
Vitamin K 0.1µg 3.2µg 3%
Vitamin D 23IU 0IU 3%
Vitamin A 21µg 0µg 2%
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Trans fat 0.005g N/A
Tryptophan 0.26mg 0.335mg 0%
Threonine 1.015mg 0.502mg 0%
Isoleucine 1.067mg 0.668mg 0%
Leucine 1.882mg 1.374mg 0%
Lysine 2.126mg 0.76mg 0%
Methionine 0.686mg 0.335mg 0%
Phenylalanine 0.904mg 0.908mg 0%
Valine 1.193mg 0.964mg 0%
Histidine 0.682mg 0.41mg 0%
Omega-3 - EPA 0.051g 0g N/A
Omega-3 - DHA 0.109g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 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 +15.5%
Contains more WaterWater +1116%
Contains more FatsFats +1178.2%
Contains more CarbsCarbs +∞%
~equal in Other ~2.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 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 less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +3110.8%
Contains more Poly. FatPolyunsaturated fat +1255.9%

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.