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  6. Bran raw vs. Caviar

Bran raw vs. Caviar — In-Depth Nutrition Comparison

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A recap on the differences between bran raw and caviar

  • Bran raw has more manganese, vitamin B1, fiber, and phosphorus; however, caviar is higher in vitamin B12, choline, iron, and vitamin B5.
  • Caviar covers your daily vitamin B12 needs 833% more than bran raw.
  • Bran raw has less sodium.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Oat bran, raw and Fish, caviar, black, and red, granular.

Infographic

Bran raw vs Caviar 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%
Caviar
Caviar
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +212.7%
Contains more CopperCopper +266.4%
Contains more ZincZinc +227.4%
Contains more PhosphorusPhosphorus +106.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +11160%
Contains more MagnesiumMagnesium +27.7%
Contains more CalciumCalcium +374.1%
Contains more IronIron +119.6%
Contains more SeleniumSelenium +44.9%

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%
Caviar
Caviar
7
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% 44% 90% 38% 48% 143% 2.3% 210% 74% 2500% 1.5% 38%
Contains more Vitamin B1Vitamin B1 +515.8%
Contains more Vitamin B3Vitamin B3 +678.3%
Contains more Vitamin KVitamin K +433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.1%
Contains more Vitamin B2Vitamin B2 +181.8%
Contains more Vitamin B5Vitamin B5 +134.3%
Contains more Vitamin B6Vitamin B6 +93.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Folate ~50µg

All nutrients comparison - raw data values

Nutrient Bran raw Caviar DV% diff.
Vitamin B12 0µg 20µg 833%
Manganese 5.63mg 0.05mg 243%
Cholesterol 0mg 588mg 196%
Choline 32.2mg 490.9mg 83%
Vitamin B1 1.17mg 0.19mg 82%
Iron 5.41mg 11.88mg 81%
Sodium 4mg 1500mg 65%
Fiber 15.4g 0g 62%
Phosphorus 734mg 356mg 54%
Vitamin B5 1.494mg 3.5mg 40%
Selenium 45.2µg 65.5µg 37%
Copper 0.403mg 0.11mg 33%
Vitamin B2 0.22mg 0.62mg 31%
Polyunsaturated fat 2.766g 7.405g 31%
Vitamin A 0µg 271µg 30%
Calcium 58mg 275mg 22%
Carbs 66.22g 4g 21%
Zinc 3.11mg 0.95mg 20%
Fats 7.03g 17.9g 17%
Protein 17.3g 24.6g 15%
Vitamin D* 0 IU 117 IU 15%
Vitamin D 0µg 2.9µg 15%
Magnesium 235mg 300mg 15%
Vitamin B6 0.165mg 0.32mg 12%
Saturated fat 1.328g 4.06g 12%
Potassium 566mg 181mg 11%
Vitamin E 1.01mg 1.89mg 6%
Monounsaturated fat 2.376g 4.631g 6%
Vitamin B3 0.934mg 0.12mg 5%
Vitamin K 3.2µg 0.6µg 2%
Calories 246kcal 264kcal 1%
Folate 52µg 50µg 1%
Protein per 100 calories 7g 9.3g N/A
Calories per 10 g protein 142kcal 107kcal N/A
Weight per 100 calories 41g 38g N/A
Unsaturated / Saturated Fat ratio 3.9 3 N/A
Net carbs 50.82g 4g N/A
Sugar 1.45g 0g N/A
Tryptophan 0.335mg 0.323mg 0%
Threonine 0.502mg 1.263mg 0%
Isoleucine 0.668mg 1.035mg 0%
Leucine 1.374mg 2.133mg 0%
Lysine 0.76mg 1.834mg 0%
Methionine 0.335mg 0.646mg 0%
Phenylalanine 0.908mg 1.071mg 0%
Valine 0.964mg 1.263mg 0%
Histidine 0.41mg 0.649mg 0%
Omega-3 - EPA 0g 2.741g N/A
Omega-3 - DHA 0g 3.8g N/A
Omega-3 - DPA 0g 0.229g 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
Caviar
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more CarbsCarbs +1555.5%
Contains more ProteinProtein +42.2%
Contains more FatsFats +154.6%
Contains more WaterWater +625.2%
Contains more OtherOther +106.9%

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
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains less Sat. FatSaturated fat -67.3%
Contains more Mono. FatMonounsaturated fat +94.9%
Contains more Poly. FatPolyunsaturated fat +167.7%

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.