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  6. Sardines vs. Bran raw

Sardines vs. Bran raw — In-Depth Nutrition Comparison

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Differences between sardines and bran raw

  • Sardines have more vitamin B12, calcium, and vitamin B3, while bran raw has more manganese, vitamin B1, fiber, magnesium, phosphorus, and iron.
  • Sardines' daily need coverage for vitamin B12 is 373% higher.
  • Sardines have a lower glycemic index. The glycemic index of sardines is 0, while the glycemic index of bran raw is 56.

The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Oat bran, raw.

Infographic

Sardines vs Bran raw infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 CalciumCalcium +558.6%
Contains more SeleniumSelenium +16.6%
Contains more MagnesiumMagnesium +502.6%
Contains more PotassiumPotassium +42.6%
Contains more IronIron +85.3%
Contains more CopperCopper +116.7%
Contains more ZincZinc +137.4%
Contains more PhosphorusPhosphorus +49.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +5113%

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% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 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 DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +102%
Contains more Vitamin B3Vitamin B3 +461.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1362.5%
Contains more Vitamin B5Vitamin B5 +132.7%
Contains more Vitamin KVitamin K +23.1%
Contains more FolateFolate +420%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B6 ~0.165mg

All nutrients comparison - raw data values

Nutrient Sardines Bran raw DV% diff.
Vitamin B12 8.94µg 0µg 373%
Manganese 0.108mg 5.63mg 240%
Vitamin B1 0.08mg 1.17mg 91%
Fiber 0g 15.4g 62%
Cholesterol 142mg 0mg 47%
Magnesium 39mg 235mg 47%
Phosphorus 490mg 734mg 35%
Calcium 382mg 58mg 32%
Iron 2.92mg 5.41mg 31%
Vitamin B3 5.245mg 0.934mg 27%
Vitamin D* 193 IU 0 IU 24%
Vitamin D 4.8µg 0µg 24%
Copper 0.186mg 0.403mg 24%
Carbs 0g 66.22g 22%
Vitamin B5 0.642mg 1.494mg 17%
Zinc 1.31mg 3.11mg 16%
Polyunsaturated fat 5.148g 2.766g 16%
Protein 24.62g 17.3g 15%
Selenium 52.7µg 45.2µg 14%
Sodium 307mg 4mg 13%
Folate 10µg 52µg 11%
Choline 75mg 32.2mg 8%
Fats 11.45g 7.03g 7%
Vitamin E 2.04mg 1.01mg 7%
Potassium 397mg 566mg 5%
Vitamin A 32µg 0µg 4%
Monounsaturated fat 3.869g 2.376g 4%
Calories 208kcal 246kcal 2%
Vitamin B2 0.227mg 0.22mg 1%
Vitamin K 2.6µg 3.2µg 1%
Saturated fat 1.528g 1.328g 1%
Protein per 100 calories 12g 7g N/A
Calories per 10 g protein 84kcal 142kcal N/A
Weight per 100 calories 48g 41g N/A
Unsaturated / Saturated Fat ratio 5.9 3.9 N/A
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Vitamin B6 0.167mg 0.165mg 0%
Tryptophan 0.276mg 0.335mg 0%
Threonine 1.079mg 0.502mg 0%
Isoleucine 1.134mg 0.668mg 0%
Leucine 2.001mg 1.374mg 0%
Lysine 2.26mg 0.76mg 0%
Methionine 0.729mg 0.335mg 0%
Phenylalanine 0.961mg 0.908mg 0%
Valine 1.268mg 0.964mg 0%
Histidine 0.725mg 0.41mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +42.3%
Contains more FatsFats +62.9%
Contains more WaterWater +810.1%
Contains more OtherOther +49%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 Mono. FatMonounsaturated fat +62.8%
Contains more Poly. FatPolyunsaturated fat +86.1%
Contains less Sat. FatSaturated fat -13.1%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.