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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 for vitamin B12, 500% more than bran raw.
  • The amount of sodium in bran raw is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of bran raw is 56.

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +135.6%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bran raw Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Manganese 5.63mg 245%
Sodium 4mg 4450mg 193%
Vitamin D* 0 IU 1006 IU 126%
Vitamin D 0µg 25.2µg 126%
Vitamin B1 1.17mg 0.02mg 96%
Phosphorus 734mg 254mg 69%
Fiber 15.4g 0g 62%
Selenium 45.2µg 73.4µg 51%
Iron 5.41mg 1.4mg 50%
Magnesium 235mg 60mg 42%
Copper 0.403mg 0.1mg 34%
Cholesterol 0mg 95mg 32%
Vitamin B5 1.494mg 30%
Fats 7.03g 25.1g 28%
Saturated fat 1.328g 7.148g 26%
Polyunsaturated fat 2.766g 6.21g 23%
Carbs 66.22g 0g 22%
Vitamin B6 0.165mg 0.41mg 19%
Zinc 3.11mg 1.1mg 18%
Vitamin B3 0.934mg 3.3mg 15%
Monounsaturated fat 2.376g 8.32g 15%
Choline 32.2mg 101.6mg 13%
Vitamin E 1.01mg 2.38mg 9%
Folate 52µg 15µg 9%
Vitamin A 0µg 47µg 5%
Vitamin K 3.2µg 7.8µg 4%
Calories 246kcal 305kcal 3%
Protein 17.3g 18.5g 2%
Vitamin B2 0.22mg 0.19mg 2%
Calcium 58mg 66mg 1%
Potassium 566mg 520mg 1%
Protein per 100 calories 7g 6.1g N/A
Calories per 10 g protein 142kcal 165kcal N/A
Weight per 100 calories 41g 33g N/A
Unsaturated / Saturated Fat ratio 3.9 2 N/A
Net carbs 50.82g 0g N/A
Sugar 1.45g 0g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

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%

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.