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  6. Bran raw vs. Mackerel

Bran raw vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between Bran raw and Mackerel

  • Bran raw has more Vitamin B1, Phosphorus, Fiber, Iron, Magnesium, and Copper, while Mackerel has more Vitamin B12, Vitamin D, and Selenium.
  • Mackerel covers your daily need of Vitamin B12 500% more than Bran raw.
  • The amount of Sodium in Bran raw is lower.

These are the specific foods used in this comparison Oat bran, raw and Fish, mackerel, salted.

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.
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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more MagnesiumMagnesium +291.7%
Contains more IronIron +286.4%
Contains more CopperCopper +303%
Contains more ZincZinc +182.7%
Contains more PhosphorusPhosphorus +189%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +13.8%
Contains more SeleniumSelenium +62.4%
~equal in Potassium ~520mg

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% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +5750%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +246.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +135.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +253.3%
Contains more Vitamin B6Vitamin B6 +148.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +143.8%
Contains more CholineCholine +215.5%
~equal in Vitamin C ~0mg

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more FatsFats +257%
Contains more WaterWater +556.5%
Contains more OtherOther +362.1%
~equal in Protein ~18.5g

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
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated Fat -81.4%
Contains more Mono. FatMonounsaturated Fat +250.2%
Contains more Poly. FatPolyunsaturated fat +124.5%

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
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Bran raw Mackerel Opinion
Calories 246kcal 305kcal Mackerel
Protein 17.3g 18.5g Mackerel
Fats 7.03g 25.1g Mackerel
Net carbs 50.82g 0g Bran raw
Carbs 66.22g 0g Bran raw
Cholesterol 0mg 95mg Bran raw
Vitamin D 0IU 1006IU Mackerel
Magnesium 235mg 60mg Bran raw
Calcium 58mg 66mg Mackerel
Potassium 566mg 520mg Bran raw
Iron 5.41mg 1.4mg Bran raw
Sugar 1.45g 0g Mackerel
Fiber 15.4g 0g Bran raw
Copper 0.403mg 0.1mg Bran raw
Zinc 3.11mg 1.1mg Bran raw
Phosphorus 734mg 254mg Bran raw
Sodium 4mg 4450mg Bran raw
Vitamin A 0IU 157IU Mackerel
Vitamin A 0µg 47µg Mackerel
Vitamin E 1.01mg 2.38mg Mackerel
Vitamin D 0µg 25.2µg Mackerel
Manganese 5.63mg Bran raw
Selenium 45.2µg 73.4µg Mackerel
Vitamin B1 1.17mg 0.02mg Bran raw
Vitamin B2 0.22mg 0.19mg Bran raw
Vitamin B3 0.934mg 3.3mg Mackerel
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.165mg 0.41mg Mackerel
Vitamin B12 0µg 12µg Mackerel
Vitamin K 3.2µg 7.8µg Mackerel
Folate 52µg 15µg Bran raw
Choline 32.2mg 101.6mg Mackerel
Saturated Fat 1.328g 7.148g Bran raw
Monounsaturated Fat 2.376g 8.32g Mackerel
Polyunsaturated fat 2.766g 6.21g Mackerel
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Mackerel
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
200%
Mackerel
Minerals Daily Need Coverage Score
195%
Bran raw
131%
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 is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 4446mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 5.82g)
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

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/168149/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.