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
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 12µg | 500% |
| Manganese | 5.63mg | 245% | |
| Sodium | 4mg | 4450mg | 193% |
| Vitamin D | 0IU | 1006IU | 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% |
| Monounsaturated fat | 2.376g | 8.32g | 15% |
| Vitamin B3 | 0.934mg | 3.3mg | 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% |
| Vitamin B2 | 0.22mg | 0.19mg | 2% |
| Protein | 17.3g | 18.5g | 2% |
| Potassium | 566mg | 520mg | 1% |
| Calcium | 58mg | 66mg | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
172%
Minerals Daily Need Coverage Score
195%
131%
Comparison summary
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Bran raw is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 4446mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 5.82g)
Which food is cheaper?
Bran raw is cheaper (difference - $7)
Which food is richer in minerals?
Bran raw is relatively richer in minerals