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  6. Bran vs. Rainbow trout

Bran vs. Rainbow trout — In-Depth Nutrition Comparison

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The main differences between bran and rainbow trout

  • Bran has more manganese and fiber; however, rainbow trout has more vitamin B12, vitamin D, vitamin B3, vitamin B5, selenium, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Bran has a higher glycemic index than rainbow trout.

Food types used in this article are Oat bran, cooked and Fish, trout, rainbow, farmed, raw.

Infographic

Bran vs Rainbow trout 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
6
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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +183.9%
Contains more CopperCopper +43.5%
Contains more ZincZinc +17.8%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +8663.6%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +309.8%
Contains more PhosphorusPhosphorus +89.9%
Contains more SeleniumSelenium +206.5%

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
1
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +164.7%
Contains more Vitamin B3Vitamin B3 +3766%
Contains more Vitamin B5Vitamin B5 +668.2%
Contains more Vitamin B6Vitamin B6 +1260%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +83.3%

All nutrients comparison - raw data values

Nutrient Bran Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Manganese 0.964mg 0.011mg 41%
Vitamin B3 0.144mg 5.567mg 34%
Protein 3.21g 19.94g 33%
Selenium 7.7µg 23.6µg 29%
Vitamin B5 0.217mg 1.667mg 29%
Vitamin B6 0.025mg 0.34mg 24%
Cholesterol 0mg 59mg 20%
Vitamin E 2.34mg 16%
Phosphorus 119mg 226mg 15%
Choline 65mg 12%
Fiber 2.6g 0g 10%
Vitamin A 0µg 84µg 9%
Polyunsaturated fat 0.339g 1.507g 8%
Fats 0.86g 6.18g 8%
Potassium 92mg 377mg 8%
Iron 0.88mg 0.31mg 7%
Saturated fat 0.163g 1.383g 6%
Calories 40kcal 141kcal 5%
Magnesium 40mg 25mg 4%
Vitamin B2 0.034mg 0.09mg 4%
Carbs 11.44g 0g 4%
Monounsaturated fat 0.291g 1.979g 4%
Vitamin B1 0.16mg 0.12mg 3%
Vitamin C 0mg 2.9mg 3%
Sodium 1mg 51mg 2%
Copper 0.066mg 0.046mg 2%
Calcium 10mg 25mg 2%
Zinc 0.53mg 0.45mg 1%
Folate 6µg 11µg 1%
Net carbs 8.84g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.057mg 0.234mg 0%
Threonine 0.086mg 0.915mg 0%
Isoleucine 0.114mg 0.962mg 0%
Leucine 0.235mg 1.696mg 0%
Lysine 0.13mg 1.916mg 0%
Methionine 0.057mg 0.618mg 0%
Phenylalanine 0.155mg 0.815mg 0%
Valine 0.165mg 1.075mg 0%
Histidine 0.07mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.8%
Contains more OtherOther +512.5%
Contains more ProteinProtein +521.2%
Contains more FatsFats +618.6%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +580.1%
Contains more Poly. FatPolyunsaturated fat +344.5%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.