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Bran vs Caviar - In-Depth Nutrition Comparison

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A recap on differences between Bran and Caviar

  • Bran has more Manganese, Vitamin B1, Fiber, and Phosphorus, however Caviar is higher in Vitamin B12, Choline, Iron, and Vitamin B5.
  • Caviar covers your daily Vitamin B12 needs 833% more than Bran.
  • Caviar contains 10000000 times less Fiber than Bran. Bran contains 15.4g of Fiber, while Caviar contains 0g.
  • Bran has less Sodium.

Food varieties used in this article are Oat bran, raw and Fish, caviar, black and red, granular.

Infographic

Bran vs Caviar 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
5
:
3
Caviar
Contains more Phosphorus +106.2%
Contains more Potassium +212.7%
Contains less Sodium -99.7%
Contains more Zinc +227.4%
Contains more Copper +266.4%
Contains more Calcium +374.1%
Contains more Iron +119.6%
Contains more Magnesium +27.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 83% 446% 215% 153% 16% 196% 26% 37%
Contains more Phosphorus +106.2%
Contains more Potassium +212.7%
Contains less Sodium -99.7%
Contains more Zinc +227.4%
Contains more Copper +266.4%
Contains more Calcium +374.1%
Contains more Iron +119.6%
Contains more Magnesium +27.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
4
:
7
Caviar
Contains more Vitamin B1 +515.8%
Contains more Vitamin B3 +678.3%
Contains more Vitamin K +433.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +87.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +181.8%
Contains more Vitamin B5 +134.3%
Contains more Vitamin B6 +93.9%
Contains more Vitamin B12 +∞%
Equal in Folate - 50
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 38% 87% 0% 48% 144% 3% 210% 74% 38% 2500% 2%
Contains more Vitamin B1 +515.8%
Contains more Vitamin B3 +678.3%
Contains more Vitamin K +433.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +87.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +181.8%
Contains more Vitamin B5 +134.3%
Contains more Vitamin B6 +93.9%
Contains more Vitamin B12 +∞%
Equal in Folate - 50

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Caviar
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Caviar Opinion
Net carbs 50.82g 4g Bran
Protein 17.3g 24.6g Caviar
Fats 7.03g 17.9g Caviar
Carbs 66.22g 4g Bran
Calories 246kcal 264kcal Caviar
Starch g g
Fructose g g
Sugar 1.45g 0g Caviar
Fiber 15.4g 0g Bran
Calcium 58mg 275mg Caviar
Iron 5.41mg 11.88mg Caviar
Magnesium 235mg 300mg Caviar
Phosphorus 734mg 356mg Bran
Potassium 566mg 181mg Bran
Sodium 4mg 1500mg Bran
Zinc 3.11mg 0.95mg Bran
Copper 0.403mg 0.11mg Bran
Vitamin A 0IU 905IU Caviar
Vitamin E 1.01mg 1.89mg Caviar
Vitamin D 0IU 117IU Caviar
Vitamin D 0µg 2.9µg Caviar
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.19mg Bran
Vitamin B2 0.22mg 0.62mg Caviar
Vitamin B3 0.934mg 0.12mg Bran
Vitamin B5 1.494mg 3.5mg Caviar
Vitamin B6 0.165mg 0.32mg Caviar
Folate 52µg 50µg Bran
Vitamin B12 0µg 20µg Caviar
Vitamin K 3.2µg 0.6µg Bran
Tryptophan 0.335mg 0.323mg Bran
Threonine 0.502mg 1.263mg Caviar
Isoleucine 0.668mg 1.035mg Caviar
Leucine 1.374mg 2.133mg Caviar
Lysine 0.76mg 1.834mg Caviar
Methionine 0.335mg 0.646mg Caviar
Phenylalanine 0.908mg 1.071mg Caviar
Valine 0.964mg 1.263mg Caviar
Histidine 0.41mg 0.649mg Caviar
Cholesterol 0mg 588mg Bran
Trans Fat g g
Saturated Fat 1.328g 4.06g Bran
Monounsaturated Fat 2.376g 4.631g Caviar
Polyunsaturated fat 2.766g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
266
Caviar
Mineral Summary Score
122
Bran
146
Caviar

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
148%
Caviar
Carbohydrates
66%
Bran
4%
Caviar
Fats
32%
Bran
83%
Caviar

Comparison summary

Which food is lower in Sugar?
Caviar
Caviar is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1496mg)
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 - 2.732g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $100)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.