Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Bran
  5. Compare
  6. Bran vs. Salmon raw

Bran vs. Salmon raw — In-Depth Nutrition Comparison

Compare

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.
  • Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of salmon raw is 0.

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.
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +37.9%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +5925%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +432.6%
Contains more CopperCopper +278.8%
Contains more ZincZinc +20.8%
Contains more PhosphorusPhosphorus +68.1%
Contains more SeleniumSelenium +374%
~equal in Iron ~0.8mg

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
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +41.3%
Contains more Vitamin B2Vitamin B2 +1017.6%
Contains more Vitamin B3Vitamin B3 +5358.3%
Contains more Vitamin B5Vitamin B5 +666.8%
Contains more Vitamin B6Vitamin B6 +3172%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +316.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Vitamin B6 0.025mg 0.818mg 61%
Selenium 7.7µg 36.5µg 52%
Vitamin B3 0.144mg 7.86mg 48%
Manganese 0.964mg 0.016mg 41%
Protein 3.21g 19.84g 33%
Vitamin B5 0.217mg 1.664mg 29%
Vitamin B2 0.034mg 0.38mg 27%
Copper 0.066mg 0.25mg 20%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.339g 2.539g 15%
Potassium 92mg 490mg 12%
Phosphorus 119mg 200mg 12%
Fiber 2.6g 0g 10%
Fats 0.86g 6.34g 8%
Vitamin B1 0.16mg 0.226mg 6%
Monounsaturated fat 0.291g 2.103g 5%
Folate 6µg 25µg 5%
Calories 40kcal 142kcal 5%
Saturated fat 0.163g 0.981g 4%
Carbs 11.44g 0g 4%
Magnesium 40mg 29mg 3%
Sodium 1mg 44mg 2%
Vitamin A 0µg 12µg 1%
Zinc 0.53mg 0.64mg 1%
Iron 0.88mg 0.8mg 1%
Net carbs 8.84g 0g N/A
Calcium 10mg 12mg 0%
Tryptophan 0.057mg 0.222mg 0%
Threonine 0.086mg 0.87mg 0%
Isoleucine 0.114mg 0.914mg 0%
Leucine 0.235mg 1.613mg 0%
Lysine 0.13mg 1.822mg 0%
Methionine 0.057mg 0.587mg 0%
Phenylalanine 0.155mg 0.775mg 0%
Valine 0.165mg 1.022mg 0%
Histidine 0.07mg 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
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 CarbsCarbs +∞%
Contains more WaterWater +22.6%
Contains more ProteinProtein +518.1%
Contains more FatsFats +637.2%
Contains more OtherOther +985.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -83.4%
Contains more Mono. FatMonounsaturated fat +622.7%
Contains more Poly. FatPolyunsaturated fat +649%

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.