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Bran raw vs. Pollock — In-Depth Nutrition Comparison

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Significant differences between bran raw and pollock

  • Bran raw has more manganese, vitamin B1, phosphorus, fiber, iron, copper, magnesium, and zinc; however, pollock is richer in vitamin B12.
  • Bran raw covers your daily manganese needs 244% more than pollock.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of pollock is 0.

Specific food types used in this comparison are Oat bran, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Bran raw vs Pollock 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more MagnesiumMagnesium +190.1%
Contains more PotassiumPotassium +31.6%
Contains more IronIron +866.1%
Contains more CopperCopper +571.7%
Contains more ZincZinc +445.6%
Contains more PhosphorusPhosphorus +174.9%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +31177.8%
Contains more CalciumCalcium +24.1%
~equal in Selenium ~44.1µg

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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin EVitamin E +260.7%
Contains more Vitamin B1Vitamin B1 +2066.7%
Contains more Vitamin B5Vitamin B5 +245.8%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +1633.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +322.8%
Contains more Vitamin B6Vitamin B6 +99.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +184.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.223mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +495.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +71.6%
Contains more ProteinProtein +35.7%
Contains more WaterWater +1024.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +1673.1%
Contains more Poly. FatPolyunsaturated fat +374.4%
Contains less Sat. FatSaturated fat -88%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Pollock DV% diff.
Manganese 5.63mg 0.018mg 244%
Vitamin B12 0µg 3.66µg 153%
Vitamin B1 1.17mg 0.054mg 93%
Phosphorus 734mg 267mg 67%
Fiber 15.4g 0g 62%
Iron 5.41mg 0.56mg 61%
Copper 0.403mg 0.06mg 38%
Magnesium 235mg 81mg 37%
Cholesterol 0mg 86mg 29%
Zinc 3.11mg 0.57mg 23%
Carbs 66.22g 0g 22%
Vitamin B5 1.494mg 0.432mg 21%
Vitamin B3 0.934mg 3.949mg 19%
Sodium 4mg 419mg 18%
Polyunsaturated fat 2.766g 0.583g 15%
Vitamin B6 0.165mg 0.329mg 13%
Folate 52µg 3µg 12%
Protein 17.3g 23.48g 12%
Choline 32.2mg 91.6mg 11%
Fats 7.03g 1.18g 9%
Calories 246kcal 111kcal 7%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 51IU 6%
Monounsaturated fat 2.376g 0.134g 6%
Vitamin E 1.01mg 0.28mg 5%
Saturated fat 1.328g 0.159g 5%
Potassium 566mg 430mg 4%
Vitamin K 3.2µg 0.1µg 3%
Selenium 45.2µg 44.1µg 2%
Vitamin A 0µg 17µg 2%
Calcium 58mg 72mg 1%
Net carbs 50.82g 0g N/A
Sugar 1.45g 0g N/A
Vitamin B2 0.22mg 0.223mg 0%
Tryptophan 0.335mg 0.263mg 0%
Threonine 0.502mg 1.029mg 0%
Isoleucine 0.668mg 1.082mg 0%
Leucine 1.374mg 1.908mg 0%
Lysine 0.76mg 2.157mg 0%
Methionine 0.335mg 0.696mg 0%
Phenylalanine 0.908mg 0.917mg 0%
Valine 0.964mg 1.21mg 0%
Histidine 0.41mg 0.691mg 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - DPA 0g 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Pollock
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
44%
Bran raw
60%
Pollock
Minerals Daily Need Coverage Score
195%
Bran raw
59%
Pollock

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 1.169g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 415mg)
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
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.