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  6. Bran raw vs. Fish sauce

Bran raw vs. Fish sauce — In-Depth Nutrition Comparison

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Important differences between Bran raw and Fish sauce

  • Fish sauce has less Manganese, Phosphorus, Vitamin B1, Selenium, Fiber, Iron, Copper, Vitamin B5, and Zinc.
  • Fish sauce's daily need coverage for Sodium is 341% more.
  • Bran raw is lower in Sodium.

The food varieties used in the comparison are Oat bran, raw and Sauce, fish, ready-to-serve.

Infographic

Bran raw vs Fish sauce 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.
Bran raw
Bran raw
10
:
0
Fish sauce
Fish sauce
Contains more Calcium +34.9%
Contains more Iron +593.6%
Contains more Magnesium +34.3%
Contains more Phosphorus +10385.7%
Contains more Potassium +96.5%
Contains less Sodium -99.9%
Contains more Zinc +1455%
Contains more Copper +706%
Contains more Manganese +2316.3%
Contains more Selenium +396.7%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Fish sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 126% 3% 26% 1025% 6% 17% 31% 50%
Contains more Calcium +34.9%
Contains more Iron +593.6%
Contains more Magnesium +34.3%
Contains more Phosphorus +10385.7%
Contains more Potassium +96.5%
Contains less Sodium -99.9%
Contains more Zinc +1455%
Contains more Copper +706%
Contains more Manganese +2316.3%
Contains more Selenium +396.7%

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.
Bran raw
Bran raw
6
:
5
Fish sauce
Fish sauce
Contains more Vitamin E +∞%
Contains more Vitamin B1 +9650%
Contains more Vitamin B2 +286%
Contains more Vitamin B5 +1166.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +147.6%
Contains more Vitamin B6 +140%
Contains more Vitamin B12 +∞%
Equal in Folate - 51
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Fish sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 2% 3% 14% 44% 8% 92% 39% 60% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +9650%
Contains more Vitamin B2 +286%
Contains more Vitamin B5 +1166.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +147.6%
Contains more Vitamin B6 +140%
Contains more Vitamin B12 +∞%
Equal in Folate - 51

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Fish sauce
Fish sauce
Contains more Protein +241.9%
Contains more Fats +70200%
Contains more Carbs +1719.2%
Contains more Water +985%
Contains more Other +597.2%
Bran raw
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
Fish sauce
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more Protein +241.9%
Contains more Fats +70200%
Contains more Carbs +1719.2%
Contains more Water +985%
Contains more Other +597.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Fish sauce
Fish sauce
Contains more Monounsaturated Fat +118700%
Contains more Polyunsaturated fat +92100%
Contains less Saturated Fat -99.8%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Fish sauce
38% 25% 38%
Saturated Fat: 0.003 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.003 g
Contains more Monounsaturated Fat +118700%
Contains more Polyunsaturated fat +92100%
Contains less Saturated Fat -99.8%

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 Fish sauce
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Fish sauce Opinion
Net carbs 50.82g 3.64g Bran raw
Protein 17.3g 5.06g Bran raw
Fats 7.03g 0.01g Bran raw
Carbs 66.22g 3.64g Bran raw
Calories 246kcal 35kcal Bran raw
Sugar 1.45g 3.64g Bran raw
Fiber 15.4g 0g Bran raw
Calcium 58mg 43mg Bran raw
Iron 5.41mg 0.78mg Bran raw
Magnesium 235mg 175mg Bran raw
Phosphorus 734mg 7mg Bran raw
Potassium 566mg 288mg Bran raw
Sodium 4mg 7851mg Bran raw
Zinc 3.11mg 0.2mg Bran raw
Copper 0.403mg 0.05mg Bran raw
Manganese 5.63mg 0.233mg Bran raw
Selenium 45.2µg 9.1µg Bran raw
Vitamin A 0IU 12IU Fish sauce
Vitamin A RAE 0µg 4µg Fish sauce
Vitamin E 1.01mg 0mg Bran raw
Vitamin C 0mg 0.5mg Fish sauce
Vitamin B1 1.17mg 0.012mg Bran raw
Vitamin B2 0.22mg 0.057mg Bran raw
Vitamin B3 0.934mg 2.313mg Fish sauce
Vitamin B5 1.494mg 0.118mg Bran raw
Vitamin B6 0.165mg 0.396mg Fish sauce
Folate 52µg 51µg Bran raw
Vitamin B12 0µg 0.48µg Fish sauce
Vitamin K 3.2µg 0µg Bran raw
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
Saturated Fat 1.328g 0.003g Fish sauce
Omega-3 - DHA 0g 0.002g Fish sauce
Omega-3 - EPA 0g 0.001g Fish sauce
Monounsaturated Fat 2.376g 0.002g Bran raw
Polyunsaturated fat 2.766g 0.003g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Fish sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran raw
22%
Fish sauce
Minerals Daily Need Coverage Score
195%
Bran raw
132%
Fish sauce

Comparison summary

Which food is lower in Saturated Fat?
Fish sauce
Fish sauce is lower in Saturated Fat (difference - 1.325g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.19g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 7847mg)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.