Bran vs. Sardines — In-Depth Nutrition Comparison
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Important differences between bran and sardines
- Bran has more manganese; however, sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, iron, and vitamin B2.
- Sardines' daily need coverage for vitamin B12 is 373% more.
- Bran has 9 times more manganese than sardines. Bran has 0.964mg of manganese, while sardines have 0.108mg.
- Bran has a higher glycemic index than sardines.
The food varieties used in the comparison are Oat bran, cooked and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +792.6% |
| Contains more CalciumCalcium | +3720% |
| Contains more PotassiumPotassium | +331.5% |
| Contains more IronIron | +231.8% |
| Contains more CopperCopper | +181.8% |
| Contains more ZincZinc | +147.2% |
| Contains more PhosphorusPhosphorus | +311.8% |
| Contains more SeleniumSelenium | +584.4% |
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 | +100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +567.6% |
| Contains more Vitamin B3Vitamin B3 | +3542.4% |
| Contains more Vitamin B5Vitamin B5 | +195.9% |
| Contains more Vitamin B6Vitamin B6 | +568% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Selenium | 7.7µg | 52.7µg | 82% |
| Phosphorus | 119mg | 490mg | 53% |
| Cholesterol | 0mg | 142mg | 47% |
| Protein | 3.21g | 24.62g | 43% |
| Manganese | 0.964mg | 0.108mg | 37% |
| Calcium | 10mg | 382mg | 37% |
| Polyunsaturated fat | 0.339g | 5.148g | 32% |
| Vitamin B3 | 0.144mg | 5.245mg | 32% |
| Iron | 0.88mg | 2.92mg | 26% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Fats | 0.86g | 11.45g | 16% |
| Vitamin B2 | 0.034mg | 0.227mg | 15% |
| Vitamin E | 2.04mg | 14% | |
| Choline | 75mg | 14% | |
| Copper | 0.066mg | 0.186mg | 13% |
| Sodium | 1mg | 307mg | 13% |
| Vitamin B6 | 0.025mg | 0.167mg | 11% |
| Fiber | 2.6g | 0g | 10% |
| Potassium | 92mg | 397mg | 9% |
| Monounsaturated fat | 0.291g | 3.869g | 9% |
| Vitamin B5 | 0.217mg | 0.642mg | 9% |
| Calories | 40kcal | 208kcal | 8% |
| Vitamin B1 | 0.16mg | 0.08mg | 7% |
| Zinc | 0.53mg | 1.31mg | 7% |
| Saturated fat | 0.163g | 1.528g | 6% |
| Vitamin A | 0µg | 32µg | 4% |
| Carbs | 11.44g | 0g | 4% |
| Vitamin K | 2.6µg | 2% | |
| Folate | 6µg | 10µg | 1% |
| Net carbs | 8.84g | 0g | N/A |
| Magnesium | 40mg | 39mg | 0% |
| Tryptophan | 0.057mg | 0.276mg | 0% |
| Threonine | 0.086mg | 1.079mg | 0% |
| Isoleucine | 0.114mg | 1.134mg | 0% |
| Leucine | 0.235mg | 2.001mg | 0% |
| Lysine | 0.13mg | 2.26mg | 0% |
| Methionine | 0.057mg | 0.729mg | 0% |
| Phenylalanine | 0.155mg | 0.961mg | 0% |
| Valine | 0.165mg | 1.268mg | 0% |
| Histidine | 0.07mg | 0.725mg | 0% |
| Omega-3 - EPA | 0.473g | N/A | |
| Omega-3 - DHA | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +40.9% |
| Contains more ProteinProtein | +667% |
| Contains more FatsFats | +1231.4% |
| Contains more OtherOther | +781.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.3% |
| Contains more Mono. FatMonounsaturated fat | +1229.6% |
| Contains more Poly. FatPolyunsaturated fat | +1418.6% |
