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Bran vs. Salmon raw — In-Depth Nutrition Comparison

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Significant differences between Bran and Salmon raw

  • Bran has more Manganese, however, Salmon raw is richer in Vitamin B12, Vitamin B6, Selenium, Vitamin B3, Vitamin B5, Vitamin B2, Copper, and Potassium.
  • Salmon raw covers your daily Vitamin B12 needs 133% more than Bran.
  • Salmon raw has 60 times less Manganese than Bran. Bran has 0.964mg of Manganese, while Salmon raw has 0.016mg.

Specific food types used in this comparison are Oat bran, cooked and Fish, salmon, Atlantic, wild, raw.

Infographic

Bran vs Salmon raw 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.
Contains more Magnesium +37.9%
Contains less Sodium -97.7%
Contains more Manganese +5925%
Contains more Calcium +20%
Contains more Phosphorus +68.1%
Contains more Potassium +432.6%
Contains more Zinc +20.8%
Contains more Copper +278.8%
Contains more Selenium +374%
Equal in Iron - 0.8
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 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Magnesium +37.9%
Contains less Sodium -97.7%
Contains more Manganese +5925%
Contains more Calcium +20%
Contains more Phosphorus +68.1%
Contains more Potassium +432.6%
Contains more Zinc +20.8%
Contains more Copper +278.8%
Contains more Selenium +374%
Equal in Iron - 0.8

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +41.3%
Contains more Vitamin B2 +1017.6%
Contains more Vitamin B3 +5358.3%
Contains more Vitamin B5 +666.8%
Contains more Vitamin B6 +3172%
Contains more Folate +316.7%
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 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +41.3%
Contains more Vitamin B2 +1017.6%
Contains more Vitamin B3 +5358.3%
Contains more Vitamin B5 +666.8%
Contains more Vitamin B6 +3172%
Contains more Folate +316.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +22.6%
Contains more Protein +518.1%
Contains more Fats +637.2%
Contains more Other +985.7%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Carbs +∞%
Contains more Water +22.6%
Contains more Protein +518.1%
Contains more Fats +637.2%
Contains more Other +985.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -83.4%
Contains more Monounsaturated Fat +622.7%
Contains more Polyunsaturated fat +649%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -83.4%
Contains more Monounsaturated Fat +622.7%
Contains more Polyunsaturated fat +649%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Salmon raw Opinion
Net carbs 8.84g 0g Bran
Protein 3.21g 19.84g Salmon raw
Fats 0.86g 6.34g Salmon raw
Carbs 11.44g 0g Bran
Calories 40kcal 142kcal Salmon raw
Fiber 2.6g 0g Bran
Calcium 10mg 12mg Salmon raw
Iron 0.88mg 0.8mg Bran
Magnesium 40mg 29mg Bran
Phosphorus 119mg 200mg Salmon raw
Potassium 92mg 490mg Salmon raw
Sodium 1mg 44mg Bran
Zinc 0.53mg 0.64mg Salmon raw
Copper 0.066mg 0.25mg Salmon raw
Manganese 0.964mg 0.016mg Bran
Selenium 7.7µg 36.5µg Salmon raw
Vitamin A 0IU 40IU Salmon raw
Vitamin A RAE 0µg 12µg Salmon raw
Vitamin B1 0.16mg 0.226mg Salmon raw
Vitamin B2 0.034mg 0.38mg Salmon raw
Vitamin B3 0.144mg 7.86mg Salmon raw
Vitamin B5 0.217mg 1.664mg Salmon raw
Vitamin B6 0.025mg 0.818mg Salmon raw
Folate 6µg 25µg Salmon raw
Vitamin B12 0µg 3.18µg Salmon raw
Tryptophan 0.057mg 0.222mg Salmon raw
Threonine 0.086mg 0.87mg Salmon raw
Isoleucine 0.114mg 0.914mg Salmon raw
Leucine 0.235mg 1.613mg Salmon raw
Lysine 0.13mg 1.822mg Salmon raw
Methionine 0.057mg 0.587mg Salmon raw
Phenylalanine 0.155mg 0.775mg Salmon raw
Valine 0.165mg 1.022mg Salmon raw
Histidine 0.07mg 0.584mg Salmon raw
Cholesterol 0mg 55mg Bran
Saturated Fat 0.163g 0.981g Bran
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DPA 0.287g Salmon raw
Monounsaturated Fat 0.291g 2.103g Salmon raw
Polyunsaturated fat 0.339g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Salmon raw
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
83%
Salmon raw
Minerals Daily Need Coverage Score
33%
Bran
49%
Salmon raw

Comparison summary

Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.818g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $13)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.