Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bran vs. Tuna — In-Depth Nutrition Comparison

Compare

A recap on differences between Bran and Tuna

  • Bran has more Manganese, and Fiber, however, Tuna is higher in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, Vitamin D, and Potassium.
  • Tuna covers your daily Selenium needs 183% more than Bran.

Food varieties used in this article are Oat bran, cooked and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Bran vs Tuna 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.
Bran
5
:
5
Tuna
Contains more Calcium +150%
Contains less Sodium -98.1%
Contains more Zinc +17.8%
Contains more Copper +53.5%
Contains more Manganese +7315.4%
Contains more Phosphorus +179.8%
Contains more Potassium +472.8%
Contains more Selenium +1305.2%
Equal in Iron - 0.92
Equal in Magnesium - 42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +150%
Contains less Sodium -98.1%
Contains more Zinc +17.8%
Contains more Copper +53.5%
Contains more Manganese +7315.4%
Contains more Phosphorus +179.8%
Contains more Potassium +472.8%
Contains more Selenium +1305.2%
Equal in Iron - 0.92
Equal in Magnesium - 42

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.
Bran
2
:
9
Tuna
Contains more Vitamin B1 +19.4%
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +302.9%
Contains more Vitamin B3 +15226.4%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +4052%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin B1 +19.4%
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +302.9%
Contains more Vitamin B3 +15226.4%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +4052%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
3
:
2
Tuna
Contains more Fats +45.8%
Contains more Carbs +∞%
Contains more Water +21.8%
Contains more Protein +808.1%
Contains more Other +161.2%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +45.8%
Contains more Carbs +∞%
Contains more Water +21.8%
Contains more Protein +808.1%
Contains more Other +161.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
3
:
0
Tuna
Contains less Saturated Fat -20.5%
Contains more Monounsaturated Fat +110.9%
Contains more Polyunsaturated fat +93.7%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -20.5%
Contains more Monounsaturated Fat +110.9%
Contains more Polyunsaturated fat +93.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Tuna
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Tuna Opinion
Net carbs 8.84g 0g Bran
Protein 3.21g 29.15g Tuna
Fats 0.86g 0.59g Bran
Carbs 11.44g 0g Bran
Calories 40kcal 130kcal Tuna
Fiber 2.6g 0g Bran
Calcium 10mg 4mg Bran
Iron 0.88mg 0.92mg Tuna
Magnesium 40mg 42mg Tuna
Phosphorus 119mg 333mg Tuna
Potassium 92mg 527mg Tuna
Sodium 1mg 54mg Bran
Zinc 0.53mg 0.45mg Bran
Copper 0.066mg 0.043mg Bran
Manganese 0.964mg 0.013mg Bran
Selenium 7.7µg 108.2µg Tuna
Vitamin A 0IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin B1 0.16mg 0.134mg Bran
Vitamin B2 0.034mg 0.137mg Tuna
Vitamin B3 0.144mg 22.07mg Tuna
Vitamin B5 0.217mg 0.334mg Tuna
Vitamin B6 0.025mg 1.038mg Tuna
Folate 6µg 2µg Bran
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.057mg 0.313mg Tuna
Threonine 0.086mg 1.224mg Tuna
Isoleucine 0.114mg 1.287mg Tuna
Leucine 0.235mg 2.27mg Tuna
Lysine 0.13mg 2.565mg Tuna
Methionine 0.057mg 0.827mg Tuna
Phenylalanine 0.155mg 1.091mg Tuna
Valine 0.165mg 1.438mg Tuna
Histidine 0.07mg 0.822mg Tuna
Cholesterol 0mg 47mg Bran
Trans Fat 0.02g Bran
Saturated Fat 0.163g 0.205g Bran
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.291g 0.138g Bran
Polyunsaturated fat 0.339g 0.175g Bran
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Bran
92%
Tuna
Minerals Daily Need Coverage Score
33%
Bran
88%
Tuna

Comparison summary

Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.