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  6. Bran raw vs. Tuna salad

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

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Differences between bran raw and tuna salad

  • Bran raw has more manganese, vitamin B1, phosphorus, fiber, iron, magnesium, copper, and vitamin B5, while tuna salad has more vitamin B12 and vitamin B3.
  • Bran raw's daily need coverage for manganese is 243% higher.

The food types used in this comparison are Oat bran, raw and Fish, tuna salad.

Infographic

Bran raw vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +1136.8%
Contains more CalciumCalcium +241.2%
Contains more PotassiumPotassium +218%
Contains more IronIron +441%
Contains more CopperCopper +177.9%
Contains more ZincZinc +455.4%
Contains more PhosphorusPhosphorus +312.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +13975%
~equal in Selenium ~41.2µg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3674.2%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B5Vitamin B5 +474.6%
Contains more Vitamin B6Vitamin B6 +103.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +550%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +617.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bran raw Tuna salad DV% diff.
Manganese 5.63mg 0.04mg 243%
Vitamin B1 1.17mg 0.031mg 95%
Phosphorus 734mg 178mg 79%
Fiber 15.4g 0g 62%
Iron 5.41mg 1mg 55%
Magnesium 235mg 19mg 51%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.934mg 6.7mg 36%
Copper 0.403mg 0.145mg 29%
Vitamin B5 1.494mg 0.26mg 25%
Zinc 3.11mg 0.56mg 23%
Carbs 66.22g 9.41g 19%
Sodium 4mg 402mg 17%
Vitamin B2 0.22mg 0.07mg 12%
Potassium 566mg 178mg 11%
Folate 52µg 8µg 11%
Polyunsaturated fat 2.766g 4.122g 9%
Vitamin E 1.01mg 7%
Selenium 45.2µg 41.2µg 7%
Choline 32.2mg 6%
Vitamin B6 0.165mg 0.081mg 6%
Calcium 58mg 17mg 4%
Cholesterol 0mg 13mg 4%
Vitamin K 3.2µg 3%
Calories 246kcal 187kcal 3%
Protein 17.3g 16.04g 3%
Vitamin A 0µg 24µg 3%
Fats 7.03g 9.26g 3%
Vitamin C 0mg 2.2mg 2%
Saturated fat 1.328g 1.544g 1%
Monounsaturated fat 2.376g 2.887g 1%
Net carbs 50.82g 9.41g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.18mg 0%
Threonine 0.502mg 0.701mg 0%
Isoleucine 0.668mg 0.739mg 0%
Leucine 1.374mg 1.293mg 0%
Lysine 0.76mg 1.457mg 0%
Methionine 0.335mg 0.47mg 0%
Phenylalanine 0.908mg 0.626mg 0%
Valine 0.964mg 0.824mg 0%
Histidine 0.41mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +603.7%
Contains more OtherOther +36.2%
Contains more FatsFats +31.7%
Contains more WaterWater +864.3%
~equal in Protein ~16.04g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -14%
Contains more Mono. FatMonounsaturated fat +21.5%
Contains more Poly. FatPolyunsaturated fat +49%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.