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  6. Bran raw vs. Haddock

Bran raw vs. Haddock — In-Depth Nutrition Comparison

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What are the differences between bran raw and haddock?

  • Bran raw is higher in manganese, vitamin B1, phosphorus, iron, fiber, magnesium, copper, zinc, and selenium, yet haddock is higher in vitamin B12.
  • Bran raw's daily need coverage for manganese is 244% more.
  • The glycemic index of haddock is lower.

We used Oat bran, raw and Fish, haddock, cooked, dry heat types in this article.

Infographic

Bran raw vs Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more MagnesiumMagnesium +803.8%
Contains more CalciumCalcium +314.3%
Contains more PotassiumPotassium +61.3%
Contains more IronIron +2476.2%
Contains more CopperCopper +1450%
Contains more ZincZinc +677.5%
Contains more PhosphorusPhosphorus +164%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +43207.7%
Contains more SeleniumSelenium +42.6%

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin EVitamin E +83.6%
Contains more Vitamin B1Vitamin B1 +4987%
Contains more Vitamin B2Vitamin B2 +218.8%
Contains more Vitamin B5Vitamin B5 +202.4%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +341%
Contains more Vitamin B6Vitamin B6 +98.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +147.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bran raw Haddock DV% diff.
Manganese 5.63mg 0.013mg 244%
Vitamin B1 1.17mg 0.023mg 96%
Vitamin B12 0µg 2.13µg 89%
Phosphorus 734mg 278mg 65%
Iron 5.41mg 0.21mg 65%
Fiber 15.4g 0g 62%
Magnesium 235mg 26mg 50%
Copper 0.403mg 0.026mg 42%
Selenium 45.2µg 31.7µg 25%
Zinc 3.11mg 0.4mg 25%
Cholesterol 0mg 66mg 22%
Carbs 66.22g 0g 22%
Vitamin B5 1.494mg 0.494mg 20%
Vitamin B3 0.934mg 4.119mg 20%
Polyunsaturated fat 2.766g 0.204g 17%
Vitamin B6 0.165mg 0.327mg 12%
Vitamin B2 0.22mg 0.069mg 12%
Sodium 4mg 261mg 11%
Folate 52µg 13µg 10%
Fats 7.03g 0.55g 10%
Choline 32.2mg 79.6mg 9%
Calories 246kcal 90kcal 8%
Saturated fat 1.328g 0.111g 6%
Potassium 566mg 351mg 6%
Monounsaturated fat 2.376g 0.074g 6%
Protein 17.3g 19.99g 5%
Calcium 58mg 14mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin E 1.01mg 0.55mg 3%
Vitamin K 3.2µg 0.1µg 3%
Vitamin D 0IU 23IU 3%
Vitamin A 0µg 21µg 2%
Net carbs 50.82g 0g N/A
Sugar 1.45g 0g N/A
Trans fat 0.005g N/A
Tryptophan 0.335mg 0.26mg 0%
Threonine 0.502mg 1.015mg 0%
Isoleucine 0.668mg 1.067mg 0%
Leucine 1.374mg 1.882mg 0%
Lysine 0.76mg 2.126mg 0%
Methionine 0.335mg 0.686mg 0%
Phenylalanine 0.908mg 0.904mg 0%
Valine 0.964mg 1.193mg 0%
Histidine 0.41mg 0.682mg 0%
Omega-3 - EPA 0g 0.051g N/A
Omega-3 - DHA 0g 0.109g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g 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% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more FatsFats +1178.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1626.3%
Contains more ProteinProtein +15.5%
Contains more WaterWater +1116%

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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated fat +3110.8%
Contains more Poly. FatPolyunsaturated fat +1255.9%
Contains less Sat. FatSaturated fat -91.6%

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.