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Bran raw vs. Sockeye salmon — In-Depth Nutrition Comparison

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How are bran raw and sockeye salmon different?

  • Bran raw is higher in manganese, vitamin B1, fiber, phosphorus, iron, and magnesium; however, sockeye salmon is richer in vitamin B12, vitamin D, vitamin B3, and vitamin B6.
  • Daily need coverage for manganese for bran raw is 244% higher.
  • Sockeye salmon has a lower glycemic index (0) than bran raw (56).

Oat bran, raw and Fish, salmon, sockeye, cooked, dry heat are the varieties used in this article.

Infographic

Bran raw vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +552.8%
Contains more CalciumCalcium +427.3%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +940.4%
Contains more CopperCopper +430.3%
Contains more ZincZinc +465.5%
Contains more PhosphorusPhosphorus +140.7%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +43207.7%
Contains more SeleniumSelenium +27.3%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin B1Vitamin B1 +645.2%
Contains more Vitamin B5Vitamin B5 +17.3%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +642.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B3Vitamin B3 +983.8%
Contains more Vitamin B6Vitamin B6 +401.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +249.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.99mg

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +26.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +367.7%
Contains more ProteinProtein +53.1%
Contains more WaterWater +927.9%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +27.5%
Contains more Poly. FatPolyunsaturated fat +108.4%
Contains less Sat. FatSaturated fat -27%

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

All nutrients comparison - raw data values

Nutrient Bran raw Sockeye salmon DV% diff.
Manganese 5.63mg 0.013mg 244%
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin B1 1.17mg 0.157mg 84%
Vitamin D 0IU 670IU 84%
Fiber 15.4g 0g 62%
Phosphorus 734mg 305mg 61%
Iron 5.41mg 0.52mg 61%
Vitamin B3 0.934mg 10.123mg 57%
Vitamin B6 0.165mg 0.827mg 51%
Magnesium 235mg 36mg 47%
Copper 0.403mg 0.076mg 36%
Zinc 3.11mg 0.55mg 23%
Carbs 66.22g 0g 22%
Cholesterol 0mg 61mg 20%
Selenium 45.2µg 35.5µg 18%
Protein 17.3g 26.48g 18%
Choline 32.2mg 112.6mg 15%
Folate 52µg 7µg 11%
Polyunsaturated fat 2.766g 1.327g 10%
Vitamin A 0µg 58µg 6%
Calories 246kcal 156kcal 5%
Calcium 58mg 11mg 5%
Sodium 4mg 92mg 4%
Vitamin B5 1.494mg 1.274mg 4%
Potassium 566mg 436mg 4%
Vitamin K 3.2µg 0.1µg 3%
Vitamin B2 0.22mg 0.246mg 2%
Saturated fat 1.328g 0.969g 2%
Fats 7.03g 5.57g 2%
Monounsaturated fat 2.376g 1.864g 1%
Net carbs 50.82g 0g N/A
Sugar 1.45g 0g N/A
Vitamin E 1.01mg 0.99mg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.335mg 0%
Threonine 0.502mg 1.247mg 0%
Isoleucine 0.668mg 1.274mg 0%
Leucine 1.374mg 2.185mg 0%
Lysine 0.76mg 2.574mg 0%
Methionine 0.335mg 0.858mg 0%
Phenylalanine 0.908mg 1.086mg 0%
Valine 0.964mg 1.461mg 0%
Histidine 0.41mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
195%
Bran raw
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.359g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 88mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $13)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.