Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wheat Bread vs. Tuna — In-Depth Nutrition Comparison

Compare

What are the main differences between Wheat Bread and Tuna?

  • Wheat Bread is richer in Manganese, Iron, Vitamin B1, and Folate, yet Tuna is richer in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, and Phosphorus.
  • Tuna's daily need coverage for Selenium is 136% higher.
  • Wheat Bread has 106 times more Manganese than Tuna. Wheat Bread has 1.377mg of Manganese, while Tuna has 0.013mg.
  • Tuna contains less Sodium.

We used Bread, wheat, toasted and Fish, tuna, yellowfin, fresh, cooked, dry heat types in this comparison.

Infographic

Wheat Bread vs Tuna 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.
Contains more Calcium +4025%
Contains more Iron +344.6%
Contains more Magnesium +40.5%
Contains more Zinc +226.7%
Contains more Copper +360.5%
Contains more Manganese +10492.3%
Contains more Phosphorus +77.1%
Contains more Potassium +136.3%
Contains less Sodium -91%
Contains more Selenium +224%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +4025%
Contains more Iron +344.6%
Contains more Magnesium +40.5%
Contains more Zinc +226.7%
Contains more Copper +360.5%
Contains more Manganese +10492.3%
Contains more Phosphorus +77.1%
Contains more Potassium +136.3%
Contains less Sodium -91%
Contains more Selenium +224%

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.
:
6
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B1 +227.6%
Contains more Vitamin B2 +178.8%
Contains more Vitamin B5 +36.5%
Contains more Folate +4200%
Contains more Vitamin K +5600%
Contains more Vitamin A +∞%
Contains more Vitamin E +20.8%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +253.1%
Contains more Vitamin B6 +578.4%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +227.6%
Contains more Vitamin B2 +178.8%
Contains more Vitamin B5 +36.5%
Contains more Folate +4200%
Contains more Vitamin K +5600%
Contains more Vitamin A +∞%
Contains more Vitamin E +20.8%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +253.1%
Contains more Vitamin B6 +578.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +623.7%
Contains more Carbs +∞%
Contains more Other +116.4%
Contains more Protein +124.9%
Contains more Water +184.7%
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +623.7%
Contains more Carbs +∞%
Contains more Other +116.4%
Contains more Protein +124.9%
Contains more Water +184.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +638.4%
Contains more Polyunsaturated fat +882.9%
Contains less Saturated Fat -79.3%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +638.4%
Contains more Polyunsaturated fat +882.9%
Contains less Saturated Fat -79.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Tuna
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Tuna Opinion
Net carbs 51.07g 0g Wheat Bread
Protein 12.96g 29.15g Tuna
Fats 4.27g 0.59g Wheat Bread
Carbs 55.77g 0g Wheat Bread
Calories 313kcal 130kcal Wheat Bread
Sugar 6.42g 0g Tuna
Fiber 4.7g 0g Wheat Bread
Calcium 165mg 4mg Wheat Bread
Iron 4.09mg 0.92mg Wheat Bread
Magnesium 59mg 42mg Wheat Bread
Phosphorus 188mg 333mg Tuna
Potassium 223mg 527mg Tuna
Sodium 601mg 54mg Tuna
Zinc 1.47mg 0.45mg Wheat Bread
Copper 0.198mg 0.043mg Wheat Bread
Manganese 1.377mg 0.013mg Wheat Bread
Selenium 33.4µg 108.2µg Tuna
Vitamin A 0IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.24mg 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.134mg Wheat Bread
Vitamin B2 0.382mg 0.137mg Wheat Bread
Vitamin B3 6.25mg 22.07mg Tuna
Vitamin B5 0.456mg 0.334mg Wheat Bread
Vitamin B6 0.153mg 1.038mg Tuna
Folate 86µg 2µg Wheat Bread
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 5.7µg 0.1µg Wheat Bread
Tryptophan 0.092mg 0.313mg Tuna
Threonine 0.299mg 1.224mg Tuna
Isoleucine 0.258mg 1.287mg Tuna
Leucine 0.461mg 2.27mg Tuna
Lysine 0.215mg 2.565mg Tuna
Methionine 0.105mg 0.827mg Tuna
Phenylalanine 0.315mg 1.091mg Tuna
Valine 0.31mg 1.438mg Tuna
Histidine 0.15mg 0.822mg Tuna
Cholesterol 0mg 47mg Wheat Bread
Trans Fat 0.02g Wheat Bread
Saturated Fat 0.989g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 1.019g 0.138g Wheat Bread
Polyunsaturated fat 1.72g 0.175g Wheat Bread
Omega-6 - Eicosadienoic acid 0g 0.002g Tuna
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
38%
Wheat Bread
92%
Tuna
Minerals Daily Need Coverage Score
89%
Wheat Bread
88%
Tuna

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 547mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.784g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 60)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $0.3)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.