Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bran vs. Caviar — In-Depth Nutrition Comparison

Compare

What are the main differences between Bran and Caviar?

  • Bran is richer in Manganese, yet Caviar is richer in Vitamin B12, Iron, Selenium, Vitamin B5, Magnesium, Vitamin B2, and Phosphorus.
  • Caviar's daily need coverage for Vitamin B12 is 833% higher.
  • Bran has 19 times more Manganese than Caviar. Bran has 0.964mg of Manganese, while Caviar has 0.05mg.
  • Bran contains less Sodium.

We used Oat bran, cooked and Fish, caviar, black and red, granular types in this comparison.

Infographic

Bran vs Caviar 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
2
:
8
Caviar
Contains less Sodium -99.9%
Contains more Manganese +1828%
Contains more Calcium +2650%
Contains more Iron +1250%
Contains more Magnesium +650%
Contains more Phosphorus +199.2%
Contains more Potassium +96.7%
Contains more Zinc +79.2%
Contains more Copper +66.7%
Contains more Selenium +750.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 83% 446% 215% 153% 16% 196% 26% 37% 7% 358%
Contains less Sodium -99.9%
Contains more Manganese +1828%
Contains more Calcium +2650%
Contains more Iron +1250%
Contains more Magnesium +650%
Contains more Phosphorus +199.2%
Contains more Potassium +96.7%
Contains more Zinc +79.2%
Contains more Copper +66.7%
Contains more Selenium +750.6%

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
1
:
11
Caviar
Contains more Vitamin B3 +20%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +1723.5%
Contains more Vitamin B5 +1512.9%
Contains more Vitamin B6 +1180%
Contains more Folate +733.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 38% 87% 0% 48% 144% 3% 210% 74% 38% 2500% 268% 2%
Contains more Vitamin B3 +20%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +1723.5%
Contains more Vitamin B5 +1512.9%
Contains more Vitamin B6 +1180%
Contains more Folate +733.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
2
:
3
Caviar
Contains more Carbs +186%
Contains more Water +76.8%
Contains more Protein +666.4%
Contains more Fats +1981.4%
Contains more Other +1124.5%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more Carbs +186%
Contains more Water +76.8%
Contains more Protein +666.4%
Contains more Fats +1981.4%
Contains more Other +1124.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
:
2
Caviar
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +1491.4%
Contains more Polyunsaturated fat +2084.4%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
25% 29% 46%
Saturated Fat: 4.06 g
Monounsaturated Fat: 4.631 g
Polyunsaturated fat: 7.405 g
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +1491.4%
Contains more Polyunsaturated fat +2084.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Caviar
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Bran Caviar Opinion
Net carbs 8.84g 4g Bran
Protein 3.21g 24.6g Caviar
Fats 0.86g 17.9g Caviar
Carbs 11.44g 4g Bran
Calories 40kcal 264kcal Caviar
Fiber 2.6g 0g Bran
Calcium 10mg 275mg Caviar
Iron 0.88mg 11.88mg Caviar
Magnesium 40mg 300mg Caviar
Phosphorus 119mg 356mg Caviar
Potassium 92mg 181mg Caviar
Sodium 1mg 1500mg Bran
Zinc 0.53mg 0.95mg Caviar
Copper 0.066mg 0.11mg Caviar
Manganese 0.964mg 0.05mg Bran
Selenium 7.7µg 65.5µg Caviar
Vitamin A 0IU 905IU Caviar
Vitamin A RAE 0µg 271µg Caviar
Vitamin E 1.89mg Caviar
Vitamin D 0IU 117IU Caviar
Vitamin D 0µg 2.9µg Caviar
Vitamin B1 0.16mg 0.19mg Caviar
Vitamin B2 0.034mg 0.62mg Caviar
Vitamin B3 0.144mg 0.12mg Bran
Vitamin B5 0.217mg 3.5mg Caviar
Vitamin B6 0.025mg 0.32mg Caviar
Folate 6µg 50µg Caviar
Vitamin B12 0µg 20µg Caviar
Choline 490.9mg Caviar
Vitamin K 0.6µg Caviar
Tryptophan 0.057mg 0.323mg Caviar
Threonine 0.086mg 1.263mg Caviar
Isoleucine 0.114mg 1.035mg Caviar
Leucine 0.235mg 2.133mg Caviar
Lysine 0.13mg 1.834mg Caviar
Methionine 0.057mg 0.646mg Caviar
Phenylalanine 0.155mg 1.071mg Caviar
Valine 0.165mg 1.263mg Caviar
Histidine 0.07mg 0.649mg Caviar
Cholesterol 0mg 588mg Bran
Saturated Fat 0.163g 4.06g Bran
Omega-3 - DHA 3.8g Caviar
Omega-3 - EPA 2.741g Caviar
Omega-3 - DPA 0.229g Caviar
Monounsaturated Fat 0.291g 4.631g Caviar
Polyunsaturated fat 0.339g 7.405g Caviar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Caviar
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
6%
Bran
266%
Caviar
Minerals Daily Need Coverage Score
33%
Bran
153%
Caviar

Comparison summary

Which food is richer in minerals?
Caviar
Caviar is relatively richer in minerals
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1499mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 588mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 3.897g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $100)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.