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  6. Bran raw vs. Rainbow trout

Bran raw vs. Rainbow trout — In-Depth Nutrition Comparison

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Summary of differences between bran raw and rainbow trout

  • Bran raw has more manganese, vitamin B1, phosphorus, iron, fiber, magnesium, copper, and selenium, while rainbow trout has more vitamin B12 and vitamin D.
  • Bran raw covers your daily need for manganese, 244% more than rainbow trout.
  • Rainbow trout has a lower glycemic index. The glycemic index of rainbow trout 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, trout, rainbow, farmed, raw.

Infographic

Bran raw vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +840%
Contains more CalciumCalcium +132%
Contains more PotassiumPotassium +50.1%
Contains more IronIron +1645.2%
Contains more CopperCopper +776.1%
Contains more ZincZinc +591.1%
Contains more PhosphorusPhosphorus +224.8%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +51081.8%
Contains more SeleniumSelenium +91.5%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +372.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +131.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +496%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B6Vitamin B6 +106.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +101.9%

All nutrients comparison - raw data values

Nutrient Bran raw Rainbow trout DV% diff.
Manganese 5.63mg 0.011mg 244%
Vitamin B12 0µg 4.3µg 179%
Vitamin B1 1.17mg 0.12mg 88%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Phosphorus 734mg 226mg 73%
Iron 5.41mg 0.31mg 64%
Fiber 15.4g 0g 62%
Magnesium 235mg 25mg 50%
Copper 0.403mg 0.046mg 40%
Selenium 45.2µg 23.6µg 39%
Vitamin B3 0.934mg 5.567mg 29%
Zinc 3.11mg 0.45mg 24%
Carbs 66.22g 0g 22%
Cholesterol 0mg 59mg 20%
Vitamin B6 0.165mg 0.34mg 13%
Vitamin B2 0.22mg 0.09mg 10%
Folate 52µg 11µg 10%
Vitamin A 0µg 84µg 9%
Vitamin E 1.01mg 2.34mg 9%
Polyunsaturated fat 2.766g 1.507g 8%
Potassium 566mg 377mg 6%
Choline 32.2mg 65mg 6%
Protein 17.3g 19.94g 5%
Calories 246kcal 141kcal 5%
Vitamin B5 1.494mg 1.667mg 3%
Calcium 58mg 25mg 3%
Vitamin K 3.2µg 0.1µg 3%
Vitamin C 0mg 2.9mg 3%
Sodium 4mg 51mg 2%
Monounsaturated fat 2.376g 1.979g 1%
Fats 7.03g 6.18g 1%
Net carbs 50.82g 0g N/A
Sugar 1.45g 0g N/A
Trans fat 0.047g N/A
Saturated fat 1.328g 1.383g 0%
Tryptophan 0.335mg 0.234mg 0%
Threonine 0.502mg 0.915mg 0%
Isoleucine 0.668mg 0.962mg 0%
Leucine 1.374mg 1.696mg 0%
Lysine 0.76mg 1.916mg 0%
Methionine 0.335mg 0.618mg 0%
Phenylalanine 0.908mg 0.815mg 0%
Valine 0.964mg 1.075mg 0%
Histidine 0.41mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +13.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3525%
Contains more ProteinProtein +15.3%
Contains more WaterWater +1026.7%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +20.1%
Contains more Poly. FatPolyunsaturated fat +83.5%
~equal in Saturated fat ~1.383g

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.