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  6. Tuna Bluefin vs. Bran raw

Tuna Bluefin vs. Bran raw — In-Depth Nutrition Comparison

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Differences between Tuna Bluefin and Bran raw

  • Tuna Bluefin has more Vitamin B12, Vitamin A RAE, and Vitamin B3, while Bran raw has more Manganese, Vitamin B1, Fiber, Phosphorus, Iron, Magnesium, and Copper.
  • Tuna Bluefin's daily need coverage for Vitamin B12 is 453% higher.

The food types used in this comparison are Fish, tuna, fresh, bluefin, cooked, dry heat and Oat bran, raw.

Infographic

Tuna Bluefin vs Bran raw 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.
Tuna Bluefin
Tuna Bluefin
1
:
9
Bran raw
Bran raw
Contains more Calcium +480%
Contains more Iron +313%
Contains more Magnesium +267.2%
Contains more Phosphorus +125.2%
Contains more Potassium +75.2%
Contains less Sodium -92%
Contains more Zinc +303.9%
Contains more Copper +266.4%
Contains more Manganese +28050%
Equal in Selenium - 45.2
Tuna Bluefin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +480%
Contains more Iron +313%
Contains more Magnesium +267.2%
Contains more Phosphorus +125.2%
Contains more Potassium +75.2%
Contains less Sodium -92%
Contains more Zinc +303.9%
Contains more Copper +266.4%
Contains more Manganese +28050%
Equal in Selenium - 45.2

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.
Tuna Bluefin
Tuna Bluefin
5
:
6
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +1028.5%
Contains more Vitamin B6 +218.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +320.9%
Contains more Folate +2500%
Equal in Vitamin B5 - 1.494
Tuna Bluefin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +1028.5%
Contains more Vitamin B6 +218.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +320.9%
Contains more Folate +2500%
Equal in Vitamin B5 - 1.494

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna Bluefin
Tuna Bluefin
3
:
2
Bran raw
Bran raw
Contains more Protein +72.9%
Contains more Water +802.1%
Contains more Other +62.8%
Contains more Fats +11.9%
Contains more Carbs +∞%
Tuna Bluefin
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Bran raw
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 Protein +72.9%
Contains more Water +802.1%
Contains more Other +62.8%
Contains more Fats +11.9%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna Bluefin
Tuna Bluefin
0
:
3
Bran raw
Bran raw
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +15.7%
Contains more Polyunsaturated fat +50%
Tuna Bluefin
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +15.7%
Contains more Polyunsaturated fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Bran raw Opinion
Net carbs 0g 50.82g Bran raw
Protein 29.91g 17.3g Tuna Bluefin
Fats 6.28g 7.03g Bran raw
Carbs 0g 66.22g Bran raw
Calories 184kcal 246kcal Bran raw
Sugar 1.45g Tuna Bluefin
Fiber 0g 15.4g Bran raw
Calcium 10mg 58mg Bran raw
Iron 1.31mg 5.41mg Bran raw
Magnesium 64mg 235mg Bran raw
Phosphorus 326mg 734mg Bran raw
Potassium 323mg 566mg Bran raw
Sodium 50mg 4mg Bran raw
Zinc 0.77mg 3.11mg Bran raw
Copper 0.11mg 0.403mg Bran raw
Manganese 0.02mg 5.63mg Bran raw
Selenium 46.8µg 45.2µg Tuna Bluefin
Vitamin A 2520IU 0IU Tuna Bluefin
Vitamin A RAE 757µg 0µg Tuna Bluefin
Vitamin E 1.01mg Bran raw
Vitamin B1 0.278mg 1.17mg Bran raw
Vitamin B2 0.306mg 0.22mg Tuna Bluefin
Vitamin B3 10.54mg 0.934mg Tuna Bluefin
Vitamin B5 1.37mg 1.494mg Bran raw
Vitamin B6 0.525mg 0.165mg Tuna Bluefin
Folate 2µg 52µg Bran raw
Vitamin B12 10.88µg 0µg Tuna Bluefin
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.335mg
Threonine 1.311mg 0.502mg Tuna Bluefin
Isoleucine 1.378mg 0.668mg Tuna Bluefin
Leucine 2.431mg 1.374mg Tuna Bluefin
Lysine 2.747mg 0.76mg Tuna Bluefin
Methionine 0.885mg 0.335mg Tuna Bluefin
Phenylalanine 1.168mg 0.908mg Tuna Bluefin
Valine 1.541mg 0.964mg Tuna Bluefin
Histidine 0.88mg 0.41mg Tuna Bluefin
Cholesterol 49mg 0mg Bran raw
Saturated Fat 1.612g 1.328g Bran raw
Omega-3 - DHA 1.141g 0g Tuna Bluefin
Omega-3 - EPA 0.363g 0g Tuna Bluefin
Omega-3 - DPA 0.16g 0g Tuna Bluefin
Monounsaturated Fat 2.053g 2.376g Bran raw
Polyunsaturated fat 1.844g 2.766g Bran raw

Which food is preferable for your diet?

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

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
171%
Tuna Bluefin
46%
Bran raw
Minerals Daily Need Coverage Score
59%
Tuna Bluefin
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.284g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $7)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
?
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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.