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

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Summary of differences between wheat Bread and tuna salad

  • Wheat Bread has more manganese, iron, vitamin B1, vitamin B2, folate, fiber, calcium, and magnesium; however, tuna salad is higher in vitamin B12 and selenium.
  • Wheat Bread covers your daily need for manganese, 58% more than tuna salad.

These are the specific foods used in this comparison Bread, wheat, toasted and Fish, tuna salad.

Infographic

Wheat Bread vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +210.5%
Contains more CalciumCalcium +870.6%
Contains more PotassiumPotassium +25.3%
Contains more IronIron +309%
Contains more CopperCopper +36.6%
Contains more ZincZinc +162.5%
Contains more ManganeseManganese +3342.5%
Contains less SodiumSodium -33.1%
Contains more SeleniumSelenium +23.4%
~equal in Phosphorus ~178mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1316.1%
Contains more Vitamin B2Vitamin B2 +445.7%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin B6Vitamin B6 +88.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +975%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.7mg

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
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
Contains more CarbsCarbs +492.7%
Contains more OtherOther +30%
Contains more ProteinProtein +23.8%
Contains more FatsFats +116.9%
Contains more WaterWater +160.7%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -35.9%
Contains more Mono. FatMonounsaturated fat +183.3%
Contains more Poly. FatPolyunsaturated fat +139.7%

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 salad
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Wheat Bread Tuna salad DV% diff.
Manganese 1.377mg 0.04mg 58%
Vitamin B12 0µg 1.2µg 50%
Iron 4.09mg 1mg 39%
Vitamin B1 0.439mg 0.031mg 34%
Vitamin B2 0.382mg 0.07mg 24%
Folate 86µg 8µg 20%
Fiber 4.7g 0g 19%
Polyunsaturated fat 1.72g 4.122g 16%
Calcium 165mg 17mg 15%
Carbs 55.77g 9.41g 15%
Selenium 33.4µg 41.2µg 14%
Magnesium 59mg 19mg 10%
Sodium 601mg 402mg 9%
Fats 4.27g 9.26g 8%
Zinc 1.47mg 0.56mg 8%
Vitamin B6 0.153mg 0.081mg 6%
Protein 12.96g 16.04g 6%
Calories 313kcal 187kcal 6%
Copper 0.198mg 0.145mg 6%
Monounsaturated fat 1.019g 2.887g 5%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Vitamin B5 0.456mg 0.26mg 4%
Cholesterol 0mg 13mg 4%
Vitamin A 0µg 24µg 3%
Vitamin B3 6.25mg 6.7mg 3%
Saturated fat 0.989g 1.544g 3%
Vitamin C 0.2mg 2.2mg 2%
Vitamin E 0.24mg 2%
Potassium 223mg 178mg 1%
Phosphorus 188mg 178mg 1%
Net carbs 51.07g 9.41g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.18mg 0%
Threonine 0.299mg 0.701mg 0%
Isoleucine 0.258mg 0.739mg 0%
Leucine 0.461mg 1.293mg 0%
Lysine 0.215mg 1.457mg 0%
Methionine 0.105mg 0.47mg 0%
Phenylalanine 0.315mg 0.626mg 0%
Valine 0.31mg 0.824mg 0%
Histidine 0.15mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

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

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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
36%
Wheat Bread
27%
Tuna salad
Minerals Daily Need Coverage Score
89%
Wheat Bread
49%
Tuna salad

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 0.555g)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 199mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 60)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $0.3)

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