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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
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
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
44%
Minerals Daily Need Coverage Score
49%
195%
Comparison summary
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 0.216g)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)