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  6. Bran raw vs. Sea bass

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

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Differences between bran raw and sea bass

  • Bran raw has more manganese, vitamin B1, phosphorus, fiber, iron, magnesium, copper, and zinc, while sea bass has more vitamin B12.
  • Bran raw's daily need coverage for manganese is 244% higher.
  • 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 Oat bran, raw and Fish, bass, striped, cooked, dry heat.

Infographic

Bran raw vs Sea bass 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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%
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 ~46.8µg

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% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +917.4%
Contains more Vitamin B2Vitamin B2 +494.6%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +420%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +173.9%
Contains more Vitamin B6Vitamin B6 +109.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +180.9%
Contains more Poly. FatPolyunsaturated fat +175.2%
Contains less Sat. FatSaturated fat -51.1%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.