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  6. Sardines vs. Bran

Sardines vs. Bran — In-Depth Nutrition Comparison

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Important differences between sardines and bran

  • Sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin B3, iron, vitamin D* and vitamin B2; however, bran has more manganese.
  • Sardines' daily need coverage for vitamin B12 is 373% more.
  • Bran has a higher glycemic index than sardines.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Oat bran, cooked.

Infographic

Sardines vs Bran 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +3720%
Contains more PotassiumPotassium +331.5%
Contains more IronIron +231.8%
Contains more CopperCopper +181.8%
Contains more ZincZinc +147.2%
Contains more PhosphorusPhosphorus +311.8%
Contains more SeleniumSelenium +584.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +792.6%
~equal in Magnesium ~40mg

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%
Bran
Bran
1
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +567.6%
Contains more Vitamin B3Vitamin B3 +3542.4%
Contains more Vitamin B5Vitamin B5 +195.9%
Contains more Vitamin B6Vitamin B6 +568%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin B1Vitamin B1 +100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Bran DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 7.7µg 82%
Phosphorus 490mg 119mg 53%
Cholesterol 142mg 0mg 47%
Protein 24.62g 3.21g 43%
Calcium 382mg 10mg 37%
Manganese 0.108mg 0.964mg 37%
Vitamin B3 5.245mg 0.144mg 32%
Polyunsaturated fat 5.148g 0.339g 32%
Iron 2.92mg 0.88mg 26%
Vitamin D* 193 IU 0 IU 24%
Vitamin D 4.8µg 0µg 24%
Fats 11.45g 0.86g 16%
Vitamin B2 0.227mg 0.034mg 15%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Copper 0.186mg 0.066mg 13%
Sodium 307mg 1mg 13%
Vitamin B6 0.167mg 0.025mg 11%
Fiber 0g 2.6g 10%
Potassium 397mg 92mg 9%
Vitamin B5 0.642mg 0.217mg 9%
Monounsaturated fat 3.869g 0.291g 9%
Calories 208kcal 40kcal 8%
Zinc 1.31mg 0.53mg 7%
Vitamin B1 0.08mg 0.16mg 7%
Saturated fat 1.528g 0.163g 6%
Carbs 0g 11.44g 4%
Vitamin A 32µg 0µg 4%
Vitamin K 2.6µg 2%
Folate 10µg 6µg 1%
Protein per 100 calories 12g 8g N/A
Calories per 10 g protein 84kcal 125kcal N/A
Weight per 100 calories 48g 250g N/A
Unsaturated / Saturated Fat ratio 5.9 3.9 N/A
Net carbs 0g 8.84g N/A
Magnesium 39mg 40mg 0%
Tryptophan 0.276mg 0.057mg 0%
Threonine 1.079mg 0.086mg 0%
Isoleucine 1.134mg 0.114mg 0%
Leucine 2.001mg 0.235mg 0%
Lysine 2.26mg 0.13mg 0%
Methionine 0.729mg 0.057mg 0%
Phenylalanine 0.961mg 0.155mg 0%
Valine 1.268mg 0.165mg 0%
Histidine 0.725mg 0.07mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g 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
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +667%
Contains more FatsFats +1231.4%
Contains more OtherOther +781.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +40.9%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +1229.6%
Contains more Poly. FatPolyunsaturated fat +1418.6%
Contains less Sat. FatSaturated fat -89.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.