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  6. Bran vs. Mackerel

Bran vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between Bran and Mackerel

  • Bran contains less Vitamin B12, Vitamin D, Selenium, Vitamin B6, Vitamin B3, Phosphorus, and Potassium than Mackerel.
  • Daily need coverage for Vitamin B12 from Mackerel is 500% higher.
  • Bran is lower in Saturated Fat.

Food types used in this article are Oat bran, cooked and Fish, mackerel, salted.

Infographic

Bran vs Mackerel 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
Bran
2
:
8
Mackerel
Mackerel
Contains less Sodium -100%
Contains more Calcium +560%
Contains more Iron +59.1%
Contains more Magnesium +50%
Contains more Phosphorus +113.4%
Contains more Potassium +465.2%
Contains more Zinc +107.5%
Contains more Copper +51.5%
Contains more Selenium +853.2%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains less Sodium -100%
Contains more Calcium +560%
Contains more Iron +59.1%
Contains more Magnesium +50%
Contains more Phosphorus +113.4%
Contains more Potassium +465.2%
Contains more Zinc +107.5%
Contains more Copper +51.5%
Contains more Selenium +853.2%

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
Bran
2
:
9
Mackerel
Mackerel
Contains more Vitamin B1 +700%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +458.8%
Contains more Vitamin B3 +2191.7%
Contains more Vitamin B6 +1540%
Contains more Folate +150%
Contains more Vitamin B12 +∞%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin B1 +700%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +458.8%
Contains more Vitamin B3 +2191.7%
Contains more Vitamin B6 +1540%
Contains more Folate +150%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +95.3%
Contains more Protein +476.3%
Contains more Fats +2818.6%
Contains more Other +2634.7%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Water +95.3%
Contains more Protein +476.3%
Contains more Fats +2818.6%
Contains more Other +2634.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +2759.1%
Contains more Polyunsaturated fat +1731.9%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +2759.1%
Contains more Polyunsaturated fat +1731.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Mackerel
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 Mackerel Opinion
Net carbs 8.84g 0g Bran
Protein 3.21g 18.5g Mackerel
Fats 0.86g 25.1g Mackerel
Carbs 11.44g 0g Bran
Calories 40kcal 305kcal Mackerel
Fiber 2.6g 0g Bran
Calcium 10mg 66mg Mackerel
Iron 0.88mg 1.4mg Mackerel
Magnesium 40mg 60mg Mackerel
Phosphorus 119mg 254mg Mackerel
Potassium 92mg 520mg Mackerel
Sodium 1mg 4450mg Bran
Zinc 0.53mg 1.1mg Mackerel
Copper 0.066mg 0.1mg Mackerel
Manganese 0.964mg Bran
Selenium 7.7µg 73.4µg Mackerel
Vitamin A 0IU 157IU Mackerel
Vitamin A RAE 0µg 47µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin B1 0.16mg 0.02mg Bran
Vitamin B2 0.034mg 0.19mg Mackerel
Vitamin B3 0.144mg 3.3mg Mackerel
Vitamin B5 0.217mg Bran
Vitamin B6 0.025mg 0.41mg Mackerel
Folate 6µg 15µg Mackerel
Vitamin B12 0µg 12µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Cholesterol 0mg 95mg Bran
Saturated Fat 0.163g 7.148g Bran
Omega-3 - DHA 2.965g Mackerel
Omega-3 - EPA 1.619g Mackerel
Omega-3 - DPA 0.391g Mackerel
Monounsaturated Fat 0.291g 8.32g Mackerel
Polyunsaturated fat 0.339g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Bran
212%
Mackerel
Minerals Daily Need Coverage Score
33%
Bran
131%
Mackerel

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Mackerel
Mackerel 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 - 4449mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 6.985g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $7)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.