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  6. Tuna salad vs. Bran raw

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

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Differences between tuna salad and bran raw

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

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

Infographic

Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 +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 ~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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +617.3%
Contains more Vitamin B12Vitamin B12 +∞%
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 FolateFolate +550%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +31.7%
Contains more WaterWater +864.3%
Contains more CarbsCarbs +603.7%
Contains more OtherOther +36.2%
~equal in Protein ~17.3g

Fat Type Comparison

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

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