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  6. Bran raw vs. Skipjack tuna

Bran raw vs. Skipjack tuna — In-Depth Nutrition Comparison

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Summary of differences between bran raw and skipjack tuna

  • Bran raw has more manganese, vitamin B1, phosphorus, fiber, iron, magnesium, and copper, while skipjack tuna has more vitamin B3, vitamin B12, and vitamin B6.
  • Bran raw covers your daily need for manganese, 244% more than skipjack tuna.
  • Skipjack tuna has a lower glycemic index. The glycemic index of skipjack tuna is 0, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Oat bran, raw and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Bran raw vs Skipjack 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.
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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more MagnesiumMagnesium +434.1%
Contains more CalciumCalcium +56.8%
Contains more IronIron +238.1%
Contains more CopperCopper +266.4%
Contains more ZincZinc +196.2%
Contains more PhosphorusPhosphorus +157.5%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +29531.6%
~equal in Potassium ~522mg
~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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2978.9%
Contains more Vitamin B2Vitamin B2 +80.3%
Contains more Vitamin B5Vitamin B5 +208%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +420%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +1908.1%
Contains more Vitamin B6Vitamin B6 +494.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bran raw Skipjack tuna DV% diff.
Manganese 5.63mg 0.019mg 244%
Vitamin B3 0.934mg 18.756mg 111%
Vitamin B1 1.17mg 0.038mg 94%
Vitamin B12 0µg 2.19µg 91%
Phosphorus 734mg 285mg 64%
Vitamin B6 0.165mg 0.981mg 63%
Fiber 15.4g 0g 62%
Iron 5.41mg 1.6mg 48%
Magnesium 235mg 44mg 45%
Copper 0.403mg 0.11mg 33%
Protein 17.3g 28.21g 22%
Carbs 66.22g 0g 22%
Cholesterol 0mg 60mg 20%
Vitamin B5 1.494mg 0.485mg 20%
Zinc 3.11mg 1.05mg 19%
Polyunsaturated fat 2.766g 0.403g 16%
Folate 52µg 10µg 11%
Fats 7.03g 1.29g 9%
Vitamin B2 0.22mg 0.122mg 8%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Calories 246kcal 132kcal 6%
Monounsaturated fat 2.376g 0.243g 5%
Saturated fat 1.328g 0.42g 4%
Selenium 45.2µg 46.8µg 3%
Vitamin K 3.2µg 3%
Vitamin A 0µg 18µg 2%
Sodium 4mg 47mg 2%
Calcium 58mg 37mg 2%
Potassium 566mg 522mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 50.82g 0g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.316mg 0%
Threonine 0.502mg 1.237mg 0%
Isoleucine 0.668mg 1.3mg 0%
Leucine 1.374mg 2.293mg 0%
Lysine 0.76mg 2.59mg 0%
Methionine 0.335mg 0.835mg 0%
Phenylalanine 0.908mg 1.101mg 0%
Valine 0.964mg 1.453mg 0%
Histidine 0.41mg 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g 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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more FatsFats +445%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +63.1%
Contains more WaterWater +850.8%
Contains more OtherOther +183.4%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains more Mono. FatMonounsaturated fat +877.8%
Contains more Poly. FatPolyunsaturated fat +586.4%
Contains less Sat. FatSaturated fat -68.4%

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.