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  6. Bran raw vs. Roe

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.

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.
Bran raw
Bran raw
9
:
1
Roe
Roe
Contains more Calcium +107.1%
Contains more Iron +602.6%
Contains more Magnesium +803.8%
Contains more Phosphorus +42.5%
Contains more Potassium +100%
Contains less Sodium -96.6%
Contains more Zinc +143%
Contains more Copper +214.8%
Contains more Manganese +43207.7%
Contains more Selenium +14.4%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Calcium +107.1%
Contains more Iron +602.6%
Contains more Magnesium +803.8%
Contains more Phosphorus +42.5%
Contains more Potassium +100%
Contains less Sodium -96.6%
Contains more Zinc +143%
Contains more Copper +214.8%
Contains more Manganese +43207.7%
Contains more Selenium +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.
Bran raw
Bran raw
5
:
7
Roe
Roe
Contains more Vitamin B1 +322.4%
Contains more Vitamin B5 +29.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +331.4%
Contains more Vitamin B3 +134.7%
Contains more Vitamin B6 +12.1%
Contains more Folate +76.9%
Contains more Vitamin B12 +∞%
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%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin B1 +322.4%
Contains more Vitamin B5 +29.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +331.4%
Contains more Vitamin B3 +134.7%
Contains more Vitamin B6 +12.1%
Contains more Folate +76.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Roe
Roe
Contains more Carbs +3349%
Contains more Other +11.5%
Contains more Protein +65.4%
Contains more Fats +17.1%
Contains more Water +795.1%
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
Roe
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 Carbs +3349%
Contains more Other +11.5%
Contains more Protein +65.4%
Contains more Fats +17.1%
Contains more Water +795.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Roe
Roe
Contains less Saturated Fat -28.8%
Contains more Monounsaturated Fat +11.6%
Contains more Polyunsaturated fat +23.1%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -28.8%
Contains more Monounsaturated Fat +11.6%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 50.82g 1.92g Bran raw
Protein 17.3g 28.62g Roe
Fats 7.03g 8.23g Roe
Carbs 66.22g 1.92g Bran raw
Calories 246kcal 204kcal Bran raw
Sugar 1.45g Roe
Fiber 15.4g 0g Bran raw
Calcium 58mg 28mg Bran raw
Iron 5.41mg 0.77mg Bran raw
Magnesium 235mg 26mg Bran raw
Phosphorus 734mg 515mg Bran raw
Potassium 566mg 283mg Bran raw
Sodium 4mg 117mg Bran raw
Zinc 3.11mg 1.28mg Bran raw
Copper 0.403mg 0.128mg Bran raw
Manganese 5.63mg 0.013mg Bran raw
Selenium 45.2µg 51.7µg Roe
Vitamin A 0IU 303IU Roe
Vitamin A RAE 0µg 91µg Roe
Vitamin E 1.01mg Bran raw
Vitamin C 0mg 16.4mg Roe
Vitamin B1 1.17mg 0.277mg Bran raw
Vitamin B2 0.22mg 0.949mg Roe
Vitamin B3 0.934mg 2.192mg Roe
Vitamin B5 1.494mg 1.154mg Bran raw
Vitamin B6 0.165mg 0.185mg Roe
Folate 52µg 92µg Roe
Vitamin B12 0µg 11.54µg Roe
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.375mg Roe
Threonine 0.502mg 1.305mg Roe
Isoleucine 0.668mg 1.465mg Roe
Leucine 1.374mg 2.509mg Roe
Lysine 0.76mg 2.179mg Roe
Methionine 0.335mg 0.71mg Roe
Phenylalanine 0.908mg 1.401mg Roe
Valine 0.964mg 1.676mg Roe
Histidine 0.41mg 0.778mg Roe
Cholesterol 0mg 479mg Bran raw
Saturated Fat 1.328g 1.866g Bran raw
Omega-3 - DHA 0g 1.747g Roe
Omega-3 - EPA 0g 1.26g Roe
Omega-3 - DPA 0g 0.105g Roe
Monounsaturated Fat 2.376g 2.129g Bran raw
Polyunsaturated fat 2.766g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Roe
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
169%
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 contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 113mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 479mg)
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.