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  6. Bran raw vs. Sardines

Bran raw vs. Sardines — In-Depth Nutrition Comparison

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Differences between bran raw and sardines

  • Bran raw has more manganese, vitamin B1, fiber, magnesium, phosphorus, and iron, while sardines have more vitamin B12, calcium, and vitamin B3.
  • Sardines' daily need coverage for vitamin B12 is 373% higher.
  • Sardines have a lower glycemic index. The glycemic index of sardines is 0, while the glycemic index of bran raw is 56.

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 Sardines 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.
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 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% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +102%
Contains more Vitamin B3Vitamin B3 +461.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg
~equal in Vitamin B6 ~0.167mg

All nutrients comparison - raw data values

Nutrient Bran raw Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Manganese 5.63mg 0.108mg 240%
Vitamin B1 1.17mg 0.08mg 91%
Fiber 15.4g 0g 62%
Cholesterol 0mg 142mg 47%
Magnesium 235mg 39mg 47%
Phosphorus 734mg 490mg 35%
Calcium 58mg 382mg 32%
Iron 5.41mg 2.92mg 31%
Vitamin B3 0.934mg 5.245mg 27%
Vitamin D* 0 IU 193 IU 24%
Vitamin D 0µg 4.8µg 24%
Copper 0.403mg 0.186mg 24%
Carbs 66.22g 0g 22%
Vitamin B5 1.494mg 0.642mg 17%
Zinc 3.11mg 1.31mg 16%
Polyunsaturated fat 2.766g 5.148g 16%
Protein 17.3g 24.62g 15%
Selenium 45.2µg 52.7µg 14%
Sodium 4mg 307mg 13%
Folate 52µg 10µg 11%
Choline 32.2mg 75mg 8%
Fats 7.03g 11.45g 7%
Vitamin E 1.01mg 2.04mg 7%
Potassium 566mg 397mg 5%
Vitamin A 0µg 32µg 4%
Monounsaturated fat 2.376g 3.869g 4%
Calories 246kcal 208kcal 2%
Vitamin B2 0.22mg 0.227mg 1%
Vitamin K 3.2µg 2.6µg 1%
Saturated fat 1.328g 1.528g 1%
Protein per 100 calories 7g 12g N/A
Calories per 10 g protein 142kcal 84kcal N/A
Weight per 100 calories 41g 48g N/A
Unsaturated / Saturated Fat ratio 3.9 5.9 N/A
Net carbs 50.82g 0g N/A
Sugar 1.45g 0g N/A
Vitamin B6 0.165mg 0.167mg 0%
Tryptophan 0.335mg 0.276mg 0%
Threonine 0.502mg 1.079mg 0%
Isoleucine 0.668mg 1.134mg 0%
Leucine 1.374mg 2.001mg 0%
Lysine 0.76mg 2.26mg 0%
Methionine 0.335mg 0.729mg 0%
Phenylalanine 0.908mg 0.961mg 0%
Valine 0.964mg 1.268mg 0%
Histidine 0.41mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
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%

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. Sardines - 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.