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  6. Bran raw vs. Tuna Bluefin

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

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Differences between bran raw and tuna Bluefin

  • Bran raw has more manganese, vitamin B1, fiber, phosphorus, iron, magnesium, and copper, while tuna Bluefin has more vitamin B12, vitamin B3, and vitamin A.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 453% higher.
  • Tuna Bluefin has a lower glycemic index. The glycemic index of tuna Bluefin is 0, while the glycemic index of bran raw is 56.

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

Infographic

Bran raw vs Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more MagnesiumMagnesium +267.2%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +75.2%
Contains more IronIron +313%
Contains more CopperCopper +266.4%
Contains more ZincZinc +303.9%
Contains more PhosphorusPhosphorus +125.2%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +28050%
~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 0% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +320.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2500%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +1028.5%
Contains more Vitamin B6Vitamin B6 +218.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~1.37mg

All nutrients comparison - raw data values

Nutrient Bran raw Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Manganese 5.63mg 0.02mg 244%
Vitamin A 0µg 757µg 84%
Vitamin B1 1.17mg 0.278mg 74%
Fiber 15.4g 0g 62%
Vitamin B3 0.934mg 10.54mg 60%
Phosphorus 734mg 326mg 58%
Iron 5.41mg 1.31mg 51%
Magnesium 235mg 64mg 41%
Copper 0.403mg 0.11mg 33%
Vitamin B6 0.165mg 0.525mg 28%
Protein 17.3g 29.91g 25%
Carbs 66.22g 0g 22%
Zinc 3.11mg 0.77mg 21%
Cholesterol 0mg 49mg 16%
Folate 52µg 2µg 13%
Potassium 566mg 323mg 7%
Vitamin E 1.01mg 7%
Vitamin B2 0.22mg 0.306mg 7%
Choline 32.2mg 6%
Polyunsaturated fat 2.766g 1.844g 6%
Calcium 58mg 10mg 5%
Vitamin K 3.2µg 3%
Calories 246kcal 184kcal 3%
Selenium 45.2µg 46.8µg 3%
Vitamin B5 1.494mg 1.37mg 2%
Sodium 4mg 50mg 2%
Saturated fat 1.328g 1.612g 1%
Monounsaturated fat 2.376g 2.053g 1%
Fats 7.03g 6.28g 1%
Net carbs 50.82g 0g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.335mg 0%
Threonine 0.502mg 1.311mg 0%
Isoleucine 0.668mg 1.378mg 0%
Leucine 1.374mg 2.431mg 0%
Lysine 0.76mg 2.747mg 0%
Methionine 0.335mg 0.885mg 0%
Phenylalanine 0.908mg 1.168mg 0%
Valine 0.964mg 1.541mg 0%
Histidine 0.41mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g 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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more FatsFats +11.9%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +72.9%
Contains more WaterWater +802.1%
Contains more OtherOther +62.8%

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -17.6%
Contains more Mono. FatMonounsaturated fat +15.7%
Contains more Poly. FatPolyunsaturated fat +50%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.