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  6. Sea bass vs. Bran raw

Sea bass vs. Bran raw — In-Depth Nutrition Comparison

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Differences between sea bass and bran raw

  • Sea bass has more vitamin B12, while bran raw has more manganese, vitamin B1, phosphorus, fiber, iron, magnesium, copper, and zinc.
  • Bran raw's daily need coverage for manganese is 244% higher.
  • The amount of cholesterol in bran raw is lower.
  • Sea bass has a lower glycemic index. The glycemic index of sea bass is 0, while the glycemic index of bran raw is 56.

The food types used in this comparison are Fish, bass, striped, cooked, dry heat and Oat bran, raw.

Infographic

Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
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 +360.8%
Contains more CalciumCalcium +205.3%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +400.9%
Contains more CopperCopper +907.5%
Contains more ZincZinc +509.8%
Contains more PhosphorusPhosphorus +189%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +29531.6%
~equal in Selenium ~45.2µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 10% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +173.9%
Contains more Vitamin B6Vitamin B6 +109.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +917.4%
Contains more Vitamin B2Vitamin B2 +494.6%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more FolateFolate +420%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sea bass Bran raw DV% diff.
Manganese 0.019mg 5.63mg 244%
Vitamin B12 4.41µg 0µg 184%
Vitamin B1 0.115mg 1.17mg 88%
Phosphorus 254mg 734mg 69%
Fiber 0g 15.4g 62%
Iron 1.08mg 5.41mg 54%
Magnesium 51mg 235mg 44%
Copper 0.04mg 0.403mg 40%
Cholesterol 103mg 0mg 34%
Zinc 0.51mg 3.11mg 24%
Carbs 0g 66.22g 22%
Vitamin B2 0.037mg 0.22mg 14%
Vitamin B6 0.346mg 0.165mg 14%
Vitamin B5 0.865mg 1.494mg 13%
Polyunsaturated fat 1.005g 2.766g 12%
Protein 22.73g 17.3g 11%
Folate 10µg 52µg 11%
Vitamin B3 2.558mg 0.934mg 10%
Potassium 328mg 566mg 7%
Vitamin E 1.01mg 7%
Calories 124kcal 246kcal 6%
Fats 2.99g 7.03g 6%
Choline 32.2mg 6%
Calcium 19mg 58mg 4%
Sodium 88mg 4mg 4%
Monounsaturated fat 0.846g 2.376g 4%
Vitamin A 31µg 0µg 3%
Selenium 46.8µg 45.2µg 3%
Vitamin K 3.2µg 3%
Saturated fat 0.65g 1.328g 3%
Protein per 100 calories 18g 7g N/A
Calories per 10 g protein 55kcal 142kcal N/A
Weight per 100 calories 81g 41g N/A
Unsaturated / Saturated Fat ratio 2.8 3.9 N/A
Net carbs 0g 50.82g N/A
Sugar 1.45g N/A
Tryptophan 0.255mg 0.335mg 0%
Threonine 0.997mg 0.502mg 0%
Isoleucine 1.047mg 0.668mg 0%
Leucine 1.848mg 1.374mg 0%
Lysine 2.088mg 0.76mg 0%
Methionine 0.673mg 0.335mg 0%
Phenylalanine 0.887mg 0.908mg 0%
Valine 1.171mg 0.964mg 0%
Histidine 0.669mg 0.41mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 +31.4%
Contains more WaterWater +1020%
Contains more FatsFats +135.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +215.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 -51.1%
Contains more Mono. FatMonounsaturated fat +180.9%
Contains more Poly. FatPolyunsaturated fat +175.2%

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.