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  6. Bran raw vs. Mackerel

Bran raw vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between Bran raw and Mackerel

  • Bran raw has more Manganese, Vitamin B1, Phosphorus, Fiber, Iron, Copper, and Magnesium, however, Mackerel is richer in Vitamin B12, and Vitamin B3.
  • Mackerel covers your daily Vitamin B12 needs 792% more than Bran raw.

Specific food types used in this comparison are Oat bran, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Bran raw vs Mackerel 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.
Bran raw
Bran raw
9
:
1
Mackerel
Mackerel
Contains more Calcium +286.7%
Contains more Iron +244.6%
Contains more Magnesium +142.3%
Contains more Phosphorus +164%
Contains more Potassium +41.1%
Contains less Sodium -95.2%
Contains more Zinc +230.9%
Contains more Copper +328.7%
Contains more Manganese +28050%
Contains more Selenium +14.2%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +286.7%
Contains more Iron +244.6%
Contains more Magnesium +142.3%
Contains more Phosphorus +164%
Contains more Potassium +41.1%
Contains less Sodium -95.2%
Contains more Zinc +230.9%
Contains more Copper +328.7%
Contains more Manganese +28050%
Contains more Selenium +14.2%

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.
Bran raw
Bran raw
6
:
6
Mackerel
Mackerel
Contains more Vitamin B1 +635.8%
Contains more Vitamin B5 +50.9%
Contains more Folate +2500%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +87.3%
Contains more Vitamin B3 +633.4%
Contains more Vitamin B6 +178.8%
Contains more Vitamin B12 +∞%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin B1 +635.8%
Contains more Vitamin B5 +50.9%
Contains more Folate +2500%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +87.3%
Contains more Vitamin B3 +633.4%
Contains more Vitamin B6 +178.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
1
:
4
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Protein +37.9%
Contains more Fats +153.3%
Contains more Water +713.3%
Contains more Other +74.8%
Bran raw
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
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Protein +37.9%
Contains more Fats +153.3%
Contains more Water +713.3%
Contains more Other +74.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -68.2%
Contains more Monounsaturated Fat +194.9%
Contains more Polyunsaturated fat +55.5%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -68.2%
Contains more Monounsaturated Fat +194.9%
Contains more Polyunsaturated fat +55.5%

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 Mackerel
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Mackerel Opinion
Net carbs 50.82g 0g Bran raw
Protein 17.3g 23.85g Mackerel
Fats 7.03g 17.81g Mackerel
Carbs 66.22g 0g Bran raw
Calories 246kcal 262kcal Mackerel
Sugar 1.45g Mackerel
Fiber 15.4g 0g Bran raw
Calcium 58mg 15mg Bran raw
Iron 5.41mg 1.57mg Bran raw
Magnesium 235mg 97mg Bran raw
Phosphorus 734mg 278mg Bran raw
Potassium 566mg 401mg Bran raw
Sodium 4mg 83mg Bran raw
Zinc 3.11mg 0.94mg Bran raw
Copper 0.403mg 0.094mg Bran raw
Manganese 5.63mg 0.02mg Bran raw
Selenium 45.2µg 51.6µg Mackerel
Vitamin A 0IU 180IU Mackerel
Vitamin A RAE 0µg 54µg Mackerel
Vitamin E 1.01mg Bran raw
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 1.17mg 0.159mg Bran raw
Vitamin B2 0.22mg 0.412mg Mackerel
Vitamin B3 0.934mg 6.85mg Mackerel
Vitamin B5 1.494mg 0.99mg Bran raw
Vitamin B6 0.165mg 0.46mg Mackerel
Folate 52µg 2µg Bran raw
Vitamin B12 0µg 19µg Mackerel
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.267mg Bran raw
Threonine 0.502mg 1.045mg Mackerel
Isoleucine 0.668mg 1.099mg Mackerel
Leucine 1.374mg 1.938mg Mackerel
Lysine 0.76mg 2.19mg Mackerel
Methionine 0.335mg 0.706mg Mackerel
Phenylalanine 0.908mg 0.931mg Mackerel
Valine 0.964mg 1.228mg Mackerel
Histidine 0.41mg 0.702mg Mackerel
Cholesterol 0mg 75mg Bran raw
Saturated Fat 1.328g 4.176g Bran raw
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 2.376g 7.006g Mackerel
Polyunsaturated fat 2.766g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran raw
235%
Mackerel
Minerals Daily Need Coverage Score
195%
Bran raw
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 79mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.848g)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.