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Tuna vs. Bran — In-Depth Nutrition Comparison

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A recap on differences between Tuna and Bran

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

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

Infographic

Tuna 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.
Tuna
Tuna
5
:
5
Bran
Bran
Contains more Phosphorus +179.8%
Contains more Potassium +472.8%
Contains more Selenium +1305.2%
Contains more Calcium +150%
Contains less Sodium -98.1%
Contains more Zinc +17.8%
Contains more Copper +53.5%
Contains more Manganese +7315.4%
Equal in Iron - 0.88
Equal in Magnesium - 40
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Phosphorus +179.8%
Contains more Potassium +472.8%
Contains more Selenium +1305.2%
Contains more Calcium +150%
Contains less Sodium -98.1%
Contains more Zinc +17.8%
Contains more Copper +53.5%
Contains more Manganese +7315.4%
Equal in Iron - 0.88
Equal in Magnesium - 40

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
Tuna
9
:
2
Bran
Bran
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 +∞%
Contains more Vitamin B1 +19.4%
Contains more Folate +200%
Tuna
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%
Bran
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%
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 +∞%
Contains more Vitamin B1 +19.4%
Contains more Folate +200%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
0
:
3
Bran
Bran
Contains less Saturated Fat -20.5%
Contains more Monounsaturated Fat +110.9%
Contains more Polyunsaturated fat +93.7%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 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.
Tuna Bran
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 Tuna Bran Opinion
Net carbs 0g 8.84g Bran
Protein 29.15g 3.21g Tuna
Fats 0.59g 0.86g Bran
Carbs 0g 11.44g Bran
Calories 130kcal 40kcal Tuna
Fiber 0g 2.6g Bran
Calcium 4mg 10mg Bran
Iron 0.92mg 0.88mg Tuna
Magnesium 42mg 40mg Tuna
Phosphorus 333mg 119mg Tuna
Potassium 527mg 92mg Tuna
Sodium 54mg 1mg Bran
Zinc 0.45mg 0.53mg Bran
Copper 0.043mg 0.066mg Bran
Manganese 0.013mg 0.964mg Bran
Selenium 108.2µg 7.7µg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin B1 0.134mg 0.16mg Bran
Vitamin B2 0.137mg 0.034mg Tuna
Vitamin B3 22.07mg 0.144mg Tuna
Vitamin B5 0.334mg 0.217mg Tuna
Vitamin B6 1.038mg 0.025mg Tuna
Folate 2µg 6µg Bran
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.057mg Tuna
Threonine 1.224mg 0.086mg Tuna
Isoleucine 1.287mg 0.114mg Tuna
Leucine 2.27mg 0.235mg Tuna
Lysine 2.565mg 0.13mg Tuna
Methionine 0.827mg 0.057mg Tuna
Phenylalanine 1.091mg 0.155mg Tuna
Valine 1.438mg 0.165mg Tuna
Histidine 0.822mg 0.07mg Tuna
Cholesterol 47mg 0mg Bran
Trans Fat 0.02g Bran
Saturated Fat 0.205g 0.163g Bran
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g 0.291g Bran
Polyunsaturated fat 0.175g 0.339g Bran
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

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

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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
92%
Tuna
6%
Bran
Minerals Daily Need Coverage Score
88%
Tuna
33%
Bran

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