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Fish sandwich vs. Bran raw — In-Depth Nutrition Comparison

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How are fish sandwiches and bran raw different?

  • Fish sandwiches are richer in vitamin B12, while bran raw is higher in manganese, phosphorus, vitamin B1, fiber, magnesium, selenium, iron, and copper.
  • Bran raw covers your daily need for manganese, 233% more than fish sandwiches.
  • Bran raw is lower in sodium.

Fast foods, fish sandwich, with tartar sauce and Oat bran, raw types were used in this article.

Infographic

Fish sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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 MagnesiumMagnesium +840%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +174.8%
Contains more IronIron +260.7%
Contains more CopperCopper +437.3%
Contains more ZincZinc +534.7%
Contains more PhosphorusPhosphorus +532.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +2032.6%
Contains more SeleniumSelenium +151.1%

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.
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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +130.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +325%
Contains more Vitamin EVitamin E +83.6%
Contains more Vitamin B1Vitamin B1 +457.1%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B5Vitamin B5 +303.8%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more FolateFolate +13%
Contains more CholineCholine +11.4%

All nutrients comparison - raw data values

Nutrient Fish sandwich Bran raw DV% diff.
Manganese 0.264mg 5.63mg 233%
Phosphorus 116mg 734mg 88%
Vitamin B1 0.21mg 1.17mg 80%
Fiber 1g 15.4g 58%
Magnesium 25mg 235mg 50%
Iron 1.5mg 5.41mg 49%
Selenium 18µg 45.2µg 49%
Copper 0.075mg 0.403mg 36%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 4mg 26%
Zinc 0.49mg 3.11mg 24%
Polyunsaturated fat 6.257g 2.766g 23%
Vitamin B5 0.37mg 1.494mg 22%
Protein 10.29g 17.3g 14%
Carbs 26.69g 66.22g 13%
Cholesterol 35mg 0mg 12%
Potassium 206mg 566mg 11%
Vitamin K 13.6µg 3.2µg 9%
Fats 12.45g 7.03g 8%
Vitamin B3 2.15mg 0.934mg 8%
Vitamin B6 0.07mg 0.165mg 7%
Vitamin B2 0.14mg 0.22mg 6%
Saturated fat 1.949g 1.328g 3%
Vitamin E 0.55mg 1.01mg 3%
Folate 46µg 52µg 2%
Calcium 37mg 58mg 2%
Fructose 1.47g 2%
Vitamin C 1.8mg 0mg 2%
Choline 28.9mg 32.2mg 1%
Monounsaturated fat 2.595g 2.376g 1%
Calories 257kcal 246kcal 1%
Vitamin A 6µg 0µg 1%
Vitamin D 9IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 25.69g 50.82g N/A
Sugar 3.53g 1.45g N/A
Trans fat 0.08g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 FatsFats +77.1%
Contains more WaterWater +639.5%
Contains more ProteinProtein +68.1%
Contains more CarbsCarbs +148.1%
Contains more OtherOther +36.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 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 +126.2%
Contains less Sat. FatSaturated fat -31.9%
~equal in Monounsaturated fat ~2.376g

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.