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  6. Bran raw vs. Sardine

Bran raw vs. Sardine — In-Depth Nutrition Comparison

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Differences between Bran raw and Sardine

  • Bran raw has more Manganese, Vitamin B1, Fiber, Magnesium, Phosphorus, and Iron, while Sardine has more Vitamin B12, Calcium, and Vitamin D.
  • Sardine's daily need coverage for Vitamin B12 is 373% higher.

The food types used in this comparison are Oat bran, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Bran raw vs Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +502.6%
Contains more PotassiumPotassium +42.6%
Contains more IronIron +85.3%
Contains more CopperCopper +116.7%
Contains more ZincZinc +137.4%
Contains more PhosphorusPhosphorus +49.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +5113%
Contains more CalciumCalcium +558.6%
Contains more SeleniumSelenium +16.6%

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.
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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +1362.5%
Contains more Vitamin B5Vitamin B5 +132.7%
Contains more Vitamin KVitamin K +23.1%
Contains more FolateFolate +420%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +102%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +461.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +132.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg
~equal in Vitamin B6 ~0.167mg

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +42.3%
Contains more FatsFats +62.9%
Contains more WaterWater +810.1%
Contains more OtherOther +49%

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
14% 37% 49%
Saturated Fat: Sat. Fat 1.528 g
Monounsaturated Fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated Fat -13.1%
Contains more Mono. FatMonounsaturated Fat +62.8%
Contains more Poly. FatPolyunsaturated fat +86.1%

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 Sardine
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 Sardine Opinion
Calories 246kcal 208kcal Bran raw
Protein 17.3g 24.62g Sardine
Fats 7.03g 11.45g Sardine
Net carbs 50.82g 0g Bran raw
Carbs 66.22g 0g Bran raw
Cholesterol 0mg 142mg Bran raw
Vitamin D 0IU 193IU Sardine
Magnesium 235mg 39mg Bran raw
Calcium 58mg 382mg Sardine
Potassium 566mg 397mg Bran raw
Iron 5.41mg 2.92mg Bran raw
Sugar 1.45g 0g Sardine
Fiber 15.4g 0g Bran raw
Copper 0.403mg 0.186mg Bran raw
Zinc 3.11mg 1.31mg Bran raw
Phosphorus 734mg 490mg Bran raw
Sodium 4mg 307mg Bran raw
Vitamin A 0IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 1.01mg 2.04mg Sardine
Vitamin D 0µg 4.8µg Sardine
Manganese 5.63mg 0.108mg Bran raw
Selenium 45.2µg 52.7µg Sardine
Vitamin B1 1.17mg 0.08mg Bran raw
Vitamin B2 0.22mg 0.227mg Sardine
Vitamin B3 0.934mg 5.245mg Sardine
Vitamin B5 1.494mg 0.642mg Bran raw
Vitamin B6 0.165mg 0.167mg Sardine
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 3.2µg 2.6µg Bran raw
Folate 52µg 10µg Bran raw
Choline 32.2mg 75mg Sardine
Saturated Fat 1.328g 1.528g Bran raw
Monounsaturated Fat 2.376g 3.869g Sardine
Polyunsaturated fat 2.766g 5.148g Sardine
Tryptophan 0.335mg 0.276mg Bran raw
Threonine 0.502mg 1.079mg Sardine
Isoleucine 0.668mg 1.134mg Sardine
Leucine 1.374mg 2.001mg Sardine
Lysine 0.76mg 2.26mg Sardine
Methionine 0.335mg 0.729mg Sardine
Phenylalanine 0.908mg 0.961mg Sardine
Valine 0.964mg 1.268mg Sardine
Histidine 0.41mg 0.725mg Sardine
Omega-3 - EPA 0g 0.473g Sardine
Omega-3 - DHA 0g 0.509g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Sardine
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
124%
Sardine
Minerals Daily Need Coverage Score
195%
Bran raw
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 303mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.2g)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.