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Roe vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between roe and bran raw

  • Roe has more vitamin B12 and vitamin B2; however, bran raw is richer in manganese, vitamin B1, fiber, iron, magnesium, phosphorus, and copper.
  • Roe covers your daily vitamin B12 needs 481% more than bran raw.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of roe is 27.

Specific food types used in this comparison are Fish, roe, mixed species, cooked, dry heat and Oat bran, raw.

Infographic

Roe vs Bran 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.
Roe
Roe
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more SeleniumSelenium +14.4%
Contains more MagnesiumMagnesium +803.8%
Contains more CalciumCalcium +107.1%
Contains more PotassiumPotassium +100%
Contains more IronIron +602.6%
Contains more CopperCopper +214.8%
Contains more ZincZinc +143%
Contains more PhosphorusPhosphorus +42.5%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +43207.7%

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.
Roe
Roe
7
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +331.4%
Contains more Vitamin B3Vitamin B3 +134.7%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +76.9%
Contains more Vitamin B1Vitamin B1 +322.4%
Contains more Vitamin B5Vitamin B5 +29.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +65.4%
Contains more FatsFats +17.1%
Contains more WaterWater +795.1%
Contains more CarbsCarbs +3349%
Contains more OtherOther +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Poly. FatPolyunsaturated fat +23.1%
Contains less Sat. FatSaturated fat -28.8%
Contains more Mono. FatMonounsaturated fat +11.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Bran raw DV% diff.
Vitamin B12 11.54µg 0µg 481%
Manganese 0.013mg 5.63mg 244%
Cholesterol 479mg 0mg 160%
Vitamin B1 0.277mg 1.17mg 74%
Fiber 0g 15.4g 62%
Iron 0.77mg 5.41mg 58%
Vitamin B2 0.949mg 0.22mg 56%
Magnesium 26mg 235mg 50%
Phosphorus 515mg 734mg 31%
Copper 0.128mg 0.403mg 31%
Protein 28.62g 17.3g 23%
Carbs 1.92g 66.22g 21%
Vitamin C 16.4mg 0mg 18%
Zinc 1.28mg 3.11mg 17%
Selenium 51.7µg 45.2µg 12%
Folate 92µg 52µg 10%
Vitamin A 91µg 0µg 10%
Vitamin B3 2.192mg 0.934mg 8%
Potassium 283mg 566mg 8%
Vitamin B5 1.154mg 1.494mg 7%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Sodium 117mg 4mg 5%
Polyunsaturated fat 3.404g 2.766g 4%
Calcium 28mg 58mg 3%
Vitamin K 3.2µg 3%
Saturated fat 1.866g 1.328g 2%
Calories 204kcal 246kcal 2%
Vitamin B6 0.185mg 0.165mg 2%
Fats 8.23g 7.03g 2%
Monounsaturated fat 2.129g 2.376g 1%
Net carbs 1.92g 50.82g N/A
Sugar 1.45g N/A
Tryptophan 0.375mg 0.335mg 0%
Threonine 1.305mg 0.502mg 0%
Isoleucine 1.465mg 0.668mg 0%
Leucine 2.509mg 1.374mg 0%
Lysine 2.179mg 0.76mg 0%
Methionine 0.71mg 0.335mg 0%
Phenylalanine 1.401mg 0.908mg 0%
Valine 1.676mg 0.964mg 0%
Histidine 0.778mg 0.41mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
157%
Roe
44%
Bran raw
Minerals Daily Need Coverage Score
68%
Roe
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 113mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 0.538g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $100)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.