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 of Manganese 244% more than Rainbow trout.
These are the specific foods used in this comparison Oat bran, raw and Fish, trout, rainbow, farmed, raw.
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 | +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.
| 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 E Vitamin 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
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
Saturated Fat:
Sat. Fat
1.328 g
Monounsaturated Fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
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
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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Opinion |
| Calories | 246kcal | 141kcal |
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| Protein | 17.3g | 19.94g |
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| Fats | 7.03g | 6.18g |
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| Vitamin C | 0mg | 2.9mg |
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| Net carbs | 50.82g | 0g |
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| Carbs | 66.22g | 0g |
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| Cholesterol | 0mg | 59mg |
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| Vitamin D | 0IU | 635IU |
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| Magnesium | 235mg | 25mg |
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| Calcium | 58mg | 25mg |
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| Potassium | 566mg | 377mg |
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| Iron | 5.41mg | 0.31mg |
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| Sugar | 1.45g | 0g |
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| Fiber | 15.4g | 0g |
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| Copper | 0.403mg | 0.046mg |
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| Zinc | 3.11mg | 0.45mg |
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| Phosphorus | 734mg | 226mg |
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| Sodium | 4mg | 51mg |
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| Vitamin A | 0IU | 280IU |
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| Vitamin A RAE | 0µg | 84µg |
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| Vitamin E | 1.01mg | 2.34mg |
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| Vitamin D | 0µg | 15.9µg |
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| Manganese | 5.63mg | 0.011mg |
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| Selenium | 45.2µg | 23.6µg |
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| Vitamin B1 | 1.17mg | 0.12mg |
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| Vitamin B2 | 0.22mg | 0.09mg |
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| Vitamin B3 | 0.934mg | 5.567mg |
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| Vitamin B5 | 1.494mg | 1.667mg |
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| Vitamin B6 | 0.165mg | 0.34mg |
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| Vitamin B12 | 0µg | 4.3µg |
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| Vitamin K | 3.2µg | 0.1µg |
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| Folate | 52µg | 11µg |
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| Trans Fat | 0.047g |
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| Choline | 32.2mg | 65mg |
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| Saturated Fat | 1.328g | 1.383g |
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| Monounsaturated Fat | 2.376g | 1.979g |
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| Polyunsaturated fat | 2.766g | 1.507g |
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| Tryptophan | 0.335mg | 0.234mg |
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| Threonine | 0.502mg | 0.915mg |
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| Isoleucine | 0.668mg | 0.962mg |
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| Leucine | 1.374mg | 1.696mg |
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| Lysine | 0.76mg | 1.916mg |
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| Methionine | 0.335mg | 0.618mg |
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| Phenylalanine | 0.908mg | 0.815mg |
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| Valine | 0.964mg | 1.075mg |
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| Histidine | 0.41mg | 0.614mg |
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| Omega-3 - EPA | 0g | 0.217g |
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| Omega-3 - DHA | 0g | 0.516g |
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| Omega-3 - ALA | 0.059g |
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| Omega-3 - DPA | 0g | 0.091g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g |
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| Omega-6 - Eicosadienoic acid | 0.04g |
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| Omega-6 - Linoleic acid | 0.466g |
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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%
113%
Minerals Daily Need Coverage Score
195%
33%
Comparison summary
Which food is lower in Sugar?
Rainbow trout is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Rainbow trout is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Bran raw is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Bran raw is lower in Saturated Fat (difference - 0.055g)
Which food is cheaper?
Bran raw is cheaper (difference - $7)
Which food is richer in minerals?
Bran raw is relatively richer in minerals