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  6. Wheat Bread vs. Tuna

Wheat Bread vs. Tuna — In-Depth Nutrition Comparison

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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.
  • Tuna has a lower glycemic index than wheat Bread.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Tuna
Tuna
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more MagnesiumMagnesium +40.5%
Contains more CalciumCalcium +4025%
Contains more IronIron +344.6%
Contains more CopperCopper +360.5%
Contains more ZincZinc +226.7%
Contains more ManganeseManganese +10492.3%
Contains more PotassiumPotassium +136.3%
Contains more PhosphorusPhosphorus +77.1%
Contains less SodiumSodium -91%
Contains more SeleniumSelenium +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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Tuna
Tuna
7
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +227.6%
Contains more Vitamin B2Vitamin B2 +178.8%
Contains more Vitamin B5Vitamin B5 +36.5%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +4200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +253.1%
Contains more Vitamin B6Vitamin B6 +578.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +251.1%

All nutrients comparison - raw data values

Nutrient Wheat Bread Tuna DV% diff.
Selenium 33.4µg 108.2µg 136%
Vitamin B3 6.25mg 22.07mg 99%
Vitamin B12 0µg 2.35µg 98%
Vitamin B6 0.153mg 1.038mg 68%
Manganese 1.377mg 0.013mg 59%
Iron 4.09mg 0.92mg 40%
Protein 12.96g 29.15g 32%
Vitamin B1 0.439mg 0.134mg 25%
Sodium 601mg 54mg 24%
Phosphorus 188mg 333mg 21%
Folate 86µg 2µg 21%
Carbs 55.77g 0g 19%
Fiber 4.7g 0g 19%
Vitamin B2 0.382mg 0.137mg 19%
Copper 0.198mg 0.043mg 17%
Calcium 165mg 4mg 16%
Cholesterol 0mg 47mg 16%
Choline 22.1mg 77.6mg 10%
Vitamin D 0IU 82IU 10%
Polyunsaturated fat 1.72g 0.175g 10%
Vitamin D 0µg 2µg 10%
Calories 313kcal 130kcal 9%
Zinc 1.47mg 0.45mg 9%
Potassium 223mg 527mg 9%
Fats 4.27g 0.59g 6%
Vitamin K 5.7µg 0.1µg 5%
Magnesium 59mg 42mg 4%
Saturated fat 0.989g 0.205g 4%
Vitamin A 0µg 22µg 2%
Vitamin B5 0.456mg 0.334mg 2%
Monounsaturated fat 1.019g 0.138g 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 0g N/A
Sugar 6.42g 0g N/A
Vitamin E 0.24mg 0.29mg 0%
Trans fat 0.02g N/A
Tryptophan 0.092mg 0.313mg 0%
Threonine 0.299mg 1.224mg 0%
Isoleucine 0.258mg 1.287mg 0%
Leucine 0.461mg 2.27mg 0%
Lysine 0.215mg 2.565mg 0%
Methionine 0.105mg 0.827mg 0%
Phenylalanine 0.315mg 1.091mg 0%
Valine 0.31mg 1.438mg 0%
Histidine 0.15mg 0.822mg 0%
Omega-3 - EPA 0g 0.015g N/A
Omega-3 - DHA 0g 0.105g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +623.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +116.4%
Contains more ProteinProtein +124.9%
Contains more WaterWater +184.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +638.4%
Contains more Poly. FatPolyunsaturated fat +882.9%
Contains less Sat. FatSaturated fat -79.3%

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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.