Bran raw vs. Cod — In-Depth Nutrition Comparison
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How are bran raw and cod different?
- Bran raw is richer in manganese, vitamin B1, phosphorus, iron, fiber, magnesium, copper, and zinc, while cod is higher in vitamin B5 and vitamin B12.
- Cod covers your daily need for vitamin B5, 3030% more than bran raw.
- Bran raw has a higher glycemic index (56) than cod (0).
Oat bran, raw and Fish, cod, Atlantic, raw types were used in this article.
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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 MagnesiumMagnesium | +634.4% |
| Contains more CalciumCalcium | +262.5% |
| Contains more PotassiumPotassium | +37% |
| Contains more IronIron | +1323.7% |
| Contains more CopperCopper | +1339.3% |
| Contains more ZincZinc | +591.1% |
| Contains more PhosphorusPhosphorus | +261.6% |
| Contains less SodiumSodium | -92.6% |
| Contains more ManganeseManganese | +37433.3% |
| Contains more SeleniumSelenium | +36.6% |
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 EVitamin E | +57.8% |
| Contains more Vitamin B1Vitamin B1 | +1439.5% |
| Contains more Vitamin B2Vitamin B2 | +238.5% |
| Contains more Vitamin KVitamin K | +3100% |
| Contains more FolateFolate | +642.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +120.9% |
| Contains more Vitamin B5Vitamin B5 | +10141% |
| Contains more Vitamin B6Vitamin B6 | +48.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +102.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 1.494mg | 153mg | 3030% |
| Manganese | 5.63mg | 0.015mg | 244% |
| Vitamin B1 | 1.17mg | 0.076mg | 91% |
| Phosphorus | 734mg | 203mg | 76% |
| Iron | 5.41mg | 0.38mg | 63% |
| Fiber | 15.4g | 0g | 62% |
| Magnesium | 235mg | 32mg | 48% |
| Copper | 0.403mg | 0.028mg | 42% |
| Vitamin B12 | 0µg | 0.91µg | 38% |
| Zinc | 3.11mg | 0.45mg | 24% |
| Carbs | 66.22g | 0g | 22% |
| Selenium | 45.2µg | 33.1µg | 22% |
| Polyunsaturated fat | 2.766g | 0.231g | 17% |
| Cholesterol | 0mg | 43mg | 14% |
| Vitamin B2 | 0.22mg | 0.065mg | 12% |
| Folate | 52µg | 7µg | 11% |
| Fats | 7.03g | 0.67g | 10% |
| Calories | 246kcal | 82kcal | 8% |
| Vitamin B3 | 0.934mg | 2.063mg | 7% |
| Choline | 32.2mg | 65.2mg | 6% |
| Monounsaturated fat | 2.376g | 0.094g | 6% |
| Vitamin B6 | 0.165mg | 0.245mg | 6% |
| Saturated fat | 1.328g | 0.131g | 5% |
| Vitamin D | 0µg | 0.9µg | 5% |
| Potassium | 566mg | 413mg | 5% |
| Vitamin D | 0IU | 36IU | 5% |
| Calcium | 58mg | 16mg | 4% |
| Vitamin K | 3.2µg | 0.1µg | 3% |
| Sodium | 4mg | 54mg | 2% |
| Vitamin E | 1.01mg | 0.64mg | 2% |
| Vitamin C | 0mg | 1mg | 1% |
| Vitamin A | 0µg | 12µg | 1% |
| Protein | 17.3g | 17.81g | 1% |
| Net carbs | 50.82g | 0g | N/A |
| Sugar | 1.45g | 0g | N/A |
| Tryptophan | 0.335mg | 0.199mg | 0% |
| Threonine | 0.502mg | 0.781mg | 0% |
| Isoleucine | 0.668mg | 0.821mg | 0% |
| Leucine | 1.374mg | 1.447mg | 0% |
| Lysine | 0.76mg | 1.635mg | 0% |
| Methionine | 0.335mg | 0.527mg | 0% |
| Phenylalanine | 0.908mg | 0.695mg | 0% |
| Valine | 0.964mg | 0.917mg | 0% |
| Histidine | 0.41mg | 0.524mg | 0% |
| Omega-3 - EPA | 0g | 0.064g | N/A |
| Omega-3 - DHA | 0g | 0.12g | N/A |
| Omega-3 - DPA | 0g | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +949.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +866.7% |
| Contains more WaterWater | +1140% |
~equal in
Protein
~17.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2427.7% |
| Contains more Poly. FatPolyunsaturated fat | +1097.4% |
| Contains less Sat. FatSaturated fat | -90.1% |