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  6. Wheat Bread vs. Tuna Bluefin

Wheat Bread vs. Tuna Bluefin — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and tuna Bluefin

  • Wheat Bread has more manganese, iron, and folate; however, tuna Bluefin is higher in vitamin B12, vitamin A, vitamin B6, vitamin B3, selenium, and phosphorus.
  • Tuna Bluefin covers your daily need for vitamin B12, 453% more than wheat Bread.
  • Wheat Bread has 69 times more manganese than tuna Bluefin. While wheat Bread has 1.377mg of manganese, tuna Bluefin has only 0.02mg.
  • Tuna Bluefin has less sodium.
  • The glycemic index of wheat Bread is higher.

These are the specific foods used in this comparison Bread, wheat, toasted and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Wheat Bread vs Tuna Bluefin 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%
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%
Contains more CalciumCalcium +1550%
Contains more IronIron +212.2%
Contains more CopperCopper +80%
Contains more ZincZinc +90.9%
Contains more ManganeseManganese +6785%
Contains more PotassiumPotassium +44.8%
Contains more PhosphorusPhosphorus +73.4%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +40.1%
~equal in Magnesium ~64mg

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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4200%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +68.6%
Contains more Vitamin B5Vitamin B5 +200.4%
Contains more Vitamin B6Vitamin B6 +243.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Vitamin A 0µg 757µg 84%
Manganese 1.377mg 0.02mg 59%
Iron 4.09mg 1.31mg 35%
Protein 12.96g 29.91g 34%
Vitamin B6 0.153mg 0.525mg 29%
Vitamin B3 6.25mg 10.54mg 27%
Sodium 601mg 50mg 24%
Selenium 33.4µg 46.8µg 24%
Folate 86µg 2µg 21%
Phosphorus 188mg 326mg 20%
Carbs 55.77g 0g 19%
Fiber 4.7g 0g 19%
Vitamin B5 0.456mg 1.37mg 18%
Calcium 165mg 10mg 16%
Cholesterol 0mg 49mg 16%
Vitamin B1 0.439mg 0.278mg 13%
Copper 0.198mg 0.11mg 10%
Vitamin B2 0.382mg 0.306mg 6%
Calories 313kcal 184kcal 6%
Zinc 1.47mg 0.77mg 6%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Potassium 223mg 323mg 3%
Fats 4.27g 6.28g 3%
Saturated fat 0.989g 1.612g 3%
Monounsaturated fat 1.019g 2.053g 3%
Vitamin E 0.24mg 2%
Magnesium 59mg 64mg 1%
Polyunsaturated fat 1.72g 1.844g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 0g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.335mg 0%
Threonine 0.299mg 1.311mg 0%
Isoleucine 0.258mg 1.378mg 0%
Leucine 0.461mg 2.431mg 0%
Lysine 0.215mg 2.747mg 0%
Methionine 0.105mg 0.885mg 0%
Phenylalanine 0.315mg 1.168mg 0%
Valine 0.31mg 1.541mg 0%
Histidine 0.15mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0g 0.16g 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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +130.8%
Contains more FatsFats +47.1%
Contains more WaterWater +143.9%
Contains more OtherOther +70.4%

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -38.6%
Contains more Mono. FatMonounsaturated fat +101.5%
~equal in Polyunsaturated fat ~1.844g

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 Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.