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Bran raw vs. Surimi — In-Depth Nutrition Comparison

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Important differences between bran raw and surimi

  • Bran raw has more manganese, vitamin B1, phosphorus, iron, fiber, magnesium, copper, selenium, and vitamin B5; however, surimi has more vitamin B12.
  • Bran raw's daily need coverage for manganese is 244% more.

The food varieties used in the comparison are Oat bran, raw and Fish, surimi.

Infographic

Bran raw vs Surimi 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%
Surimi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more MagnesiumMagnesium +446.5%
Contains more CalciumCalcium +544.4%
Contains more PotassiumPotassium +405.4%
Contains more IronIron +1980.8%
Contains more CopperCopper +1159.4%
Contains more ZincZinc +842.4%
Contains more PhosphorusPhosphorus +160.3%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +51081.8%
Contains more SeleniumSelenium +60.9%

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%
Surimi
2
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin EVitamin E +60.3%
Contains more Vitamin B1Vitamin B1 +5750%
Contains more Vitamin B2Vitamin B2 +947.6%
Contains more Vitamin B3Vitamin B3 +324.5%
Contains more Vitamin B5Vitamin B5 +2034.3%
Contains more Vitamin B6Vitamin B6 +450%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +2500%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~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
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +14%
Contains more FatsFats +681.1%
Contains more CarbsCarbs +866.7%
Contains more OtherOther +297.3%
Contains more WaterWater +1065.5%

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
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +1494.6%
Contains more Poly. FatPolyunsaturated fat +524.4%
Contains less Sat. FatSaturated fat -85.6%

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 Surimi
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 ok

All nutrients comparison - raw data values

Nutrient Bran raw Surimi DV% diff.
Manganese 5.63mg 0.011mg 244%
Vitamin B1 1.17mg 0.02mg 96%
Vitamin B12 0µg 1.6µg 67%
Phosphorus 734mg 282mg 65%
Iron 5.41mg 0.26mg 64%
Fiber 15.4g 0g 62%
Magnesium 235mg 43mg 46%
Copper 0.403mg 0.032mg 41%
Selenium 45.2µg 28.1µg 31%
Vitamin B5 1.494mg 0.07mg 28%
Zinc 3.11mg 0.33mg 25%
Carbs 66.22g 6.85g 20%
Polyunsaturated fat 2.766g 0.443g 15%
Vitamin B2 0.22mg 0.021mg 15%
Folate 52µg 2µg 13%
Potassium 566mg 112mg 13%
Vitamin B6 0.165mg 0.03mg 10%
Cholesterol 0mg 30mg 10%
Fats 7.03g 0.9g 9%
Calories 246kcal 99kcal 7%
Choline 32.2mg 6%
Sodium 4mg 143mg 6%
Monounsaturated fat 2.376g 0.149g 6%
Saturated fat 1.328g 0.191g 5%
Calcium 58mg 9mg 5%
Vitamin B3 0.934mg 0.22mg 4%
Protein 17.3g 15.18g 4%
Vitamin K 3.2µg 0.1µg 3%
Vitamin E 1.01mg 0.63mg 3%
Vitamin A 0µg 20µg 2%
Net carbs 50.82g 6.85g N/A
Sugar 1.45g 0g N/A
Tryptophan 0.335mg 0.092mg 0%
Threonine 0.502mg 0.734mg 0%
Isoleucine 0.668mg 0.709mg 0%
Leucine 1.374mg 1.202mg 0%
Lysine 0.76mg 1.387mg 0%
Methionine 0.335mg 0.515mg 0%
Phenylalanine 0.908mg 0.595mg 0%
Valine 0.964mg 0.77mg 0%
Histidine 0.41mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Surimi
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
19%
Surimi
Minerals Daily Need Coverage Score
195%
Bran raw
37%
Surimi

Comparison summary

Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 1.137g)
Which food is lower in glycemic index?
Surimi
Surimi is lower in glycemic index (difference - 6)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 139mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $4)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.