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Bran raw vs. Roe — In-Depth Nutrition Comparison

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Significant differences between bran raw and roe

  • Bran raw has more manganese, vitamin B1, fiber, iron, magnesium, phosphorus, and copper; however, roe is richer in vitamin B12 and vitamin B2.
  • Roe covers your daily vitamin B12 needs 481% more than bran raw.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of roe is 27.

Specific food types used in this comparison are Oat bran, raw and Fish, roe, mixed species, cooked, dry heat.

Infographic

Bran raw vs Roe 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%
Roe
Roe
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +803.8%
Contains more CalciumCalcium +107.1%
Contains more PotassiumPotassium +100%
Contains more IronIron +602.6%
Contains more CopperCopper +214.8%
Contains more ZincZinc +143%
Contains more PhosphorusPhosphorus +42.5%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +43207.7%
Contains more SeleniumSelenium +14.4%

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%
Roe
Roe
7
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +322.4%
Contains more Vitamin B5Vitamin B5 +29.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +331.4%
Contains more Vitamin B3Vitamin B3 +134.7%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +76.9%
~equal in Vitamin D ~µg

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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +3349%
Contains more OtherOther +11.5%
Contains more ProteinProtein +65.4%
Contains more FatsFats +17.1%
Contains more WaterWater +795.1%

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
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -28.8%
Contains more Mono. FatMonounsaturated fat +11.6%
Contains more Poly. FatPolyunsaturated fat +23.1%

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 Roe
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Manganese 5.63mg 0.013mg 244%
Cholesterol 0mg 479mg 160%
Vitamin B1 1.17mg 0.277mg 74%
Fiber 15.4g 0g 62%
Iron 5.41mg 0.77mg 58%
Vitamin B2 0.22mg 0.949mg 56%
Magnesium 235mg 26mg 50%
Phosphorus 734mg 515mg 31%
Copper 0.403mg 0.128mg 31%
Protein 17.3g 28.62g 23%
Carbs 66.22g 1.92g 21%
Vitamin C 0mg 16.4mg 18%
Zinc 3.11mg 1.28mg 17%
Selenium 45.2µg 51.7µg 12%
Folate 52µg 92µg 10%
Vitamin A 0µg 91µg 10%
Vitamin B3 0.934mg 2.192mg 8%
Potassium 566mg 283mg 8%
Vitamin B5 1.494mg 1.154mg 7%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Sodium 4mg 117mg 5%
Polyunsaturated fat 2.766g 3.404g 4%
Calcium 58mg 28mg 3%
Vitamin K 3.2µg 3%
Saturated fat 1.328g 1.866g 2%
Calories 246kcal 204kcal 2%
Vitamin B6 0.165mg 0.185mg 2%
Fats 7.03g 8.23g 2%
Monounsaturated fat 2.376g 2.129g 1%
Net carbs 50.82g 1.92g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.375mg 0%
Threonine 0.502mg 1.305mg 0%
Isoleucine 0.668mg 1.465mg 0%
Leucine 1.374mg 2.509mg 0%
Lysine 0.76mg 2.179mg 0%
Methionine 0.335mg 0.71mg 0%
Phenylalanine 0.908mg 1.401mg 0%
Valine 0.964mg 1.676mg 0%
Histidine 0.41mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
157%
Roe
Minerals Daily Need Coverage Score
195%
Bran raw
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 113mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 0.538g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $100)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.