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Bran raw vs. Shark raw — In-Depth Nutrition Comparison

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How are bran raw and shark raw different?

  • Bran raw is richer in manganese, vitamin B1, phosphorus, fiber, iron, magnesium, copper, and zinc, while shark raw is higher in vitamin B12 and vitamin B6.
  • Bran raw covers your daily need for manganese, 244% more than shark raw.
  • Bran raw has a higher glycemic index (56) than shark raw (0).

Oat bran, raw and Fish, shark, mixed species, raw types were used in this article.

Infographic

Bran raw vs Shark 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.
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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more MagnesiumMagnesium +379.6%
Contains more CalciumCalcium +70.6%
Contains more PotassiumPotassium +253.8%
Contains more IronIron +544%
Contains more CopperCopper +1121.2%
Contains more ZincZinc +623.3%
Contains more PhosphorusPhosphorus +249.5%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +37433.3%
Contains more SeleniumSelenium +23.8%

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin B1Vitamin B1 +2685.7%
Contains more Vitamin B2Vitamin B2 +254.8%
Contains more Vitamin B5Vitamin B5 +115%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +1633.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +214.6%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +101.9%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~1mg

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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more FatsFats +55.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +211.8%
Contains more ProteinProtein +21.3%
Contains more WaterWater +1023.4%

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains more Mono. FatMonounsaturated fat +31.4%
Contains more Poly. FatPolyunsaturated fat +131.5%
Contains less Sat. FatSaturated fat -30.3%

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

All nutrients comparison - raw data values

Nutrient Bran raw Shark raw DV% diff.
Manganese 5.63mg 0.015mg 244%
Vitamin B1 1.17mg 0.042mg 94%
Phosphorus 734mg 210mg 75%
Vitamin B12 0µg 1.49µg 62%
Fiber 15.4g 0g 62%
Iron 5.41mg 0.84mg 57%
Magnesium 235mg 49mg 44%
Copper 0.403mg 0.033mg 41%
Zinc 3.11mg 0.43mg 24%
Carbs 66.22g 0g 22%
Vitamin B6 0.165mg 0.4mg 18%
Cholesterol 0mg 51mg 17%
Vitamin B5 1.494mg 0.695mg 16%
Selenium 45.2µg 36.5µg 16%
Vitamin B3 0.934mg 2.938mg 13%
Potassium 566mg 160mg 12%
Folate 52µg 3µg 12%
Vitamin B2 0.22mg 0.062mg 12%
Polyunsaturated fat 2.766g 1.195g 10%
Vitamin A 0µg 70µg 8%
Protein 17.3g 20.98g 7%
Choline 32.2mg 65mg 6%
Calories 246kcal 130kcal 6%
Fats 7.03g 4.51g 4%
Vitamin D 0µg 0.6µg 3%
Sodium 4mg 79mg 3%
Vitamin K 3.2µg 0.1µg 3%
Vitamin D 0IU 24IU 3%
Calcium 58mg 34mg 2%
Saturated fat 1.328g 0.925g 2%
Monounsaturated fat 2.376g 1.808g 1%
Net carbs 50.82g 0g N/A
Sugar 1.45g 0g N/A
Vitamin E 1.01mg 1mg 0%
Tryptophan 0.335mg 0.235mg 0%
Threonine 0.502mg 0.92mg 0%
Isoleucine 0.668mg 0.967mg 0%
Leucine 1.374mg 1.705mg 0%
Lysine 0.76mg 1.926mg 0%
Methionine 0.335mg 0.621mg 0%
Phenylalanine 0.908mg 0.819mg 0%
Valine 0.964mg 1.081mg 0%
Histidine 0.41mg 0.618mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Shark raw
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
38%
Shark raw
Minerals Daily Need Coverage Score
195%
Bran raw
41%
Shark raw

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Shark raw
Shark raw is lower in Saturated fat (difference - 0.403g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 75mg)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.