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  6. Bran raw vs. Fish sandwich

Bran raw vs. Fish sandwich — In-Depth Nutrition Comparison

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How are bran raw and fish sandwiches different?

  • Bran raw is richer in manganese, phosphorus, vitamin B1, fiber, magnesium, selenium, iron, and copper, while fish sandwiches are higher in vitamin B12.
  • Bran raw covers your daily need for manganese, 233% more than fish sandwiches.
  • Bran raw contains 15 times more fiber than fish sandwiches. Bran raw contains 15.4g of fiber, while fish sandwiches contain 1g.
  • Bran raw is lower in sodium.

Oat bran, raw and Fast foods, fish sandwich, with tartar sauce types were used in this article.

Infographic

Bran raw vs Fish sandwich 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% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +840%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +174.8%
Contains more IronIron +260.7%
Contains more CopperCopper +437.3%
Contains more ZincZinc +534.7%
Contains more PhosphorusPhosphorus +532.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +2032.6%
Contains more SeleniumSelenium +151.1%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin EVitamin E +83.6%
Contains more Vitamin B1Vitamin B1 +457.1%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B5Vitamin B5 +303.8%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more FolateFolate +13%
Contains more CholineCholine +11.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +130.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +325%

All nutrients comparison - raw data values

Nutrient Bran raw Fish sandwich DV% diff.
Manganese 5.63mg 0.264mg 233%
Phosphorus 734mg 116mg 88%
Vitamin B1 1.17mg 0.21mg 80%
Fiber 15.4g 1g 58%
Magnesium 235mg 25mg 50%
Iron 5.41mg 1.5mg 49%
Selenium 45.2µg 18µg 49%
Copper 0.403mg 0.075mg 36%
Vitamin B12 0µg 0.68µg 28%
Sodium 4mg 602mg 26%
Zinc 3.11mg 0.49mg 24%
Polyunsaturated fat 2.766g 6.257g 23%
Vitamin B5 1.494mg 0.37mg 22%
Protein 17.3g 10.29g 14%
Carbs 66.22g 26.69g 13%
Cholesterol 0mg 35mg 12%
Potassium 566mg 206mg 11%
Vitamin K 3.2µg 13.6µg 9%
Fats 7.03g 12.45g 8%
Vitamin B3 0.934mg 2.15mg 8%
Vitamin B6 0.165mg 0.07mg 7%
Vitamin B2 0.22mg 0.14mg 6%
Saturated fat 1.328g 1.949g 3%
Vitamin E 1.01mg 0.55mg 3%
Folate 52µg 46µg 2%
Calcium 58mg 37mg 2%
Fructose 1.47g 2%
Vitamin C 0mg 1.8mg 2%
Choline 32.2mg 28.9mg 1%
Monounsaturated fat 2.376g 2.595g 1%
Calories 246kcal 257kcal 1%
Vitamin A 0µg 6µg 1%
Vitamin D 0IU 9IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 50.82g 25.69g N/A
Sugar 1.45g 3.53g N/A
Trans fat 0.08g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +68.1%
Contains more CarbsCarbs +148.1%
Contains more OtherOther +36.2%
Contains more FatsFats +77.1%
Contains more WaterWater +639.5%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -31.9%
Contains more Poly. FatPolyunsaturated fat +126.2%
~equal in Monounsaturated fat ~2.595g

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.