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  6. Tuna Bluefin vs. Bran raw

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

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Differences between tuna Bluefin and bran raw

  • Tuna Bluefin has more vitamin B12, vitamin B3, and vitamin A, while bran raw has more manganese, vitamin B1, fiber, phosphorus, iron, magnesium, and copper.
  • 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 Fish, tuna, fresh, bluefin, cooked, dry heat and Oat bran, raw.

Infographic

Tuna Bluefin vs Bran raw 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
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%
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 ~45.2µg

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
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%
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 +∞%
Contains more Vitamin B1Vitamin B1 +320.9%
Contains more FolateFolate +2500%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.494mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
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
Contains more ProteinProtein +72.9%
Contains more WaterWater +802.1%
Contains more OtherOther +62.8%
Contains more FatsFats +11.9%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.