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 for mackerel is 500% higher.
- Bran is lower in saturated fat.
- Bran has a higher glycemic index than mackerel.
Food types used in this article are Oat bran, cooked and Fish, mackerel, salted.
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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.
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +560% |
| Contains more PotassiumPotassium | +465.2% |
| Contains more IronIron | +59.1% |
| Contains more CopperCopper | +51.5% |
| Contains more ZincZinc | +107.5% |
| Contains more PhosphorusPhosphorus | +113.4% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +458.8% |
| Contains more Vitamin B3Vitamin B3 | +2191.7% |
| Contains more Vitamin B6Vitamin B6 | +1540% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 12µg | 500% |
| Sodium | 1mg | 4450mg | 193% |
| Vitamin D | 0IU | 1006IU | 126% |
| Vitamin D | 0µg | 25.2µg | 126% |
| Selenium | 7.7µg | 73.4µg | 119% |
| Manganese | 0.964mg | 42% | |
| Polyunsaturated fat | 0.339g | 6.21g | 39% |
| Fats | 0.86g | 25.1g | 37% |
| Cholesterol | 0mg | 95mg | 32% |
| Saturated fat | 0.163g | 7.148g | 32% |
| Protein | 3.21g | 18.5g | 31% |
| Vitamin B6 | 0.025mg | 0.41mg | 30% |
| Monounsaturated fat | 0.291g | 8.32g | 20% |
| Vitamin B3 | 0.144mg | 3.3mg | 20% |
| Phosphorus | 119mg | 254mg | 19% |
| Choline | 101.6mg | 18% | |
| Vitamin E | 2.38mg | 16% | |
| Potassium | 92mg | 520mg | 13% |
| Calories | 40kcal | 305kcal | 13% |
| Vitamin B1 | 0.16mg | 0.02mg | 12% |
| Vitamin B2 | 0.034mg | 0.19mg | 12% |
| Fiber | 2.6g | 0g | 10% |
| Iron | 0.88mg | 1.4mg | 7% |
| Vitamin K | 7.8µg | 7% | |
| Calcium | 10mg | 66mg | 6% |
| Vitamin A | 0µg | 47µg | 5% |
| Zinc | 0.53mg | 1.1mg | 5% |
| Magnesium | 40mg | 60mg | 5% |
| Copper | 0.066mg | 0.1mg | 4% |
| Vitamin B5 | 0.217mg | 4% | |
| Carbs | 11.44g | 0g | 4% |
| Folate | 6µg | 15µg | 2% |
| Net carbs | 8.84g | 0g | N/A |
| Tryptophan | 0.057mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.235mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.057mg | 0% | |
| Phenylalanine | 0.155mg | 0% | |
| Valine | 0.165mg | 0% | |
| Histidine | 0.07mg | 0% | |
| Omega-3 - EPA | 1.619g | N/A | |
| Omega-3 - DHA | 2.965g | N/A | |
| Omega-3 - DPA | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +95.3% |
| Contains more ProteinProtein | +476.3% |
| Contains more FatsFats | +2818.6% |
| Contains more OtherOther | +2634.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +2759.1% |
| Contains more Poly. FatPolyunsaturated fat | +1731.9% |