Bran vs. Tuna — In-Depth Nutrition Comparison
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A recap on the differences between bran and tuna
- Bran has more manganese and fiber; however, tuna is higher in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, vitamin D, and potassium.
- Tuna covers your daily selenium needs 183% more than bran.
- The glycemic index of bran is higher.
Food varieties used in this article are Oat bran, cooked and Fish, tuna, yellowfin, fresh, cooked, dry heat.
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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.
| Contains more CalciumCalcium | +150% |
| Contains more CopperCopper | +53.5% |
| Contains more ZincZinc | +17.8% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +7315.4% |
| Contains more PotassiumPotassium | +472.8% |
| Contains more PhosphorusPhosphorus | +179.8% |
| Contains more SeleniumSelenium | +1305.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +19.4% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +302.9% |
| Contains more Vitamin B3Vitamin B3 | +15226.4% |
| Contains more Vitamin B5Vitamin B5 | +53.9% |
| Contains more Vitamin B6Vitamin B6 | +4052% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 7.7µg | 108.2µg | 183% |
| Vitamin B3 | 0.144mg | 22.07mg | 137% |
| Vitamin B12 | 0µg | 2.35µg | 98% |
| Vitamin B6 | 0.025mg | 1.038mg | 78% |
| Protein | 3.21g | 29.15g | 52% |
| Manganese | 0.964mg | 0.013mg | 41% |
| Phosphorus | 119mg | 333mg | 31% |
| Cholesterol | 0mg | 47mg | 16% |
| Choline | 77.6mg | 14% | |
| Potassium | 92mg | 527mg | 13% |
| Vitamin D | 0IU | 82IU | 10% |
| Fiber | 2.6g | 0g | 10% |
| Vitamin D | 0µg | 2µg | 10% |
| Vitamin B2 | 0.034mg | 0.137mg | 8% |
| Calories | 40kcal | 130kcal | 5% |
| Carbs | 11.44g | 0g | 4% |
| Copper | 0.066mg | 0.043mg | 3% |
| Sodium | 1mg | 54mg | 2% |
| Vitamin B1 | 0.16mg | 0.134mg | 2% |
| Vitamin B5 | 0.217mg | 0.334mg | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Vitamin E | 0.29mg | 2% | |
| Iron | 0.88mg | 0.92mg | 1% |
| Calcium | 10mg | 4mg | 1% |
| Polyunsaturated fat | 0.339g | 0.175g | 1% |
| Zinc | 0.53mg | 0.45mg | 1% |
| Folate | 6µg | 2µg | 1% |
| Fats | 0.86g | 0.59g | 0% |
| Net carbs | 8.84g | 0g | N/A |
| Magnesium | 40mg | 42mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.02g | N/A | |
| Saturated fat | 0.163g | 0.205g | 0% |
| Monounsaturated fat | 0.291g | 0.138g | 0% |
| Tryptophan | 0.057mg | 0.313mg | 0% |
| Threonine | 0.086mg | 1.224mg | 0% |
| Isoleucine | 0.114mg | 1.287mg | 0% |
| Leucine | 0.235mg | 2.27mg | 0% |
| Lysine | 0.13mg | 2.565mg | 0% |
| Methionine | 0.057mg | 0.827mg | 0% |
| Phenylalanine | 0.155mg | 1.091mg | 0% |
| Valine | 0.165mg | 1.438mg | 0% |
| Histidine | 0.07mg | 0.822mg | 0% |
| Omega-3 - EPA | 0.015g | N/A | |
| Omega-3 - DHA | 0.105g | N/A | |
| Omega-3 - DPA | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +45.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +21.8% |
| Contains more ProteinProtein | +808.1% |
| Contains more OtherOther | +161.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -20.5% |
| Contains more Mono. FatMonounsaturated fat | +110.9% |
| Contains more Poly. FatPolyunsaturated fat | +93.7% |
