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

Sockeye salmon vs. Bran raw — In-Depth Nutrition Comparison

Compare

How are sockeye salmon and bran raw different?

  • Sockeye salmon is higher in vitamin B12, vitamin D, vitamin B3, and vitamin B6; however, bran raw is richer in manganese, vitamin B1, fiber, phosphorus, iron, and magnesium.
  • Daily need coverage for manganese for bran raw is 244% higher.
  • Sockeye salmon has a lower glycemic index (0) than bran raw (56).

Fish, salmon, sockeye, cooked, dry heat and Oat bran, raw are the varieties used in this article.

Infographic

Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +552.8%
Contains more CalciumCalcium +427.3%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +940.4%
Contains more CopperCopper +430.3%
Contains more ZincZinc +465.5%
Contains more PhosphorusPhosphorus +140.7%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +43207.7%
Contains more SeleniumSelenium +27.3%

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B3Vitamin B3 +983.8%
Contains more Vitamin B6Vitamin B6 +401.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +249.7%
Contains more Vitamin B1Vitamin B1 +645.2%
Contains more Vitamin B5Vitamin B5 +17.3%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +642.9%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~1.01mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Bran raw DV% diff.
Manganese 0.013mg 5.63mg 244%
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin B1 0.157mg 1.17mg 84%
Vitamin D 670IU 0IU 84%
Fiber 0g 15.4g 62%
Phosphorus 305mg 734mg 61%
Iron 0.52mg 5.41mg 61%
Vitamin B3 10.123mg 0.934mg 57%
Vitamin B6 0.827mg 0.165mg 51%
Magnesium 36mg 235mg 47%
Copper 0.076mg 0.403mg 36%
Zinc 0.55mg 3.11mg 23%
Carbs 0g 66.22g 22%
Cholesterol 61mg 0mg 20%
Selenium 35.5µg 45.2µg 18%
Protein 26.48g 17.3g 18%
Choline 112.6mg 32.2mg 15%
Folate 7µg 52µg 11%
Polyunsaturated fat 1.327g 2.766g 10%
Vitamin A 58µg 0µg 6%
Calories 156kcal 246kcal 5%
Calcium 11mg 58mg 5%
Sodium 92mg 4mg 4%
Vitamin B5 1.274mg 1.494mg 4%
Potassium 436mg 566mg 4%
Vitamin K 0.1µg 3.2µg 3%
Vitamin B2 0.246mg 0.22mg 2%
Saturated fat 0.969g 1.328g 2%
Fats 5.57g 7.03g 2%
Monounsaturated fat 1.864g 2.376g 1%
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Vitamin E 0.99mg 1.01mg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.335mg 0%
Threonine 1.247mg 0.502mg 0%
Isoleucine 1.274mg 0.668mg 0%
Leucine 2.185mg 1.374mg 0%
Lysine 2.574mg 0.76mg 0%
Methionine 0.858mg 0.335mg 0%
Phenylalanine 1.086mg 0.908mg 0%
Valine 1.461mg 0.964mg 0%
Histidine 0.711mg 0.41mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +53.1%
Contains more WaterWater +927.9%
Contains more FatsFats +26.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +367.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 less Sat. FatSaturated fat -27%
Contains more Mono. FatMonounsaturated fat +27.5%
Contains more Poly. FatPolyunsaturated fat +108.4%

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.