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  6. Wheat Bread vs. Tuna salad

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 of 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.
Wheat Bread
Wheat Bread
8
:
2
Tuna salad
Tuna salad
Contains more Calcium +870.6%
Contains more Iron +309%
Contains more Magnesium +210.5%
Contains more Potassium +25.3%
Contains more Zinc +162.5%
Contains more Copper +36.6%
Contains more Manganese +3342.5%
Contains less Sodium -33.1%
Contains more Selenium +23.4%
Equal in Phosphorus - 178
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +870.6%
Contains more Iron +309%
Contains more Magnesium +210.5%
Contains more Potassium +25.3%
Contains more Zinc +162.5%
Contains more Copper +36.6%
Contains more Manganese +3342.5%
Contains less Sodium -33.1%
Contains more Selenium +23.4%
Equal in Phosphorus - 178

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.
Wheat Bread
Wheat Bread
8
:
4
Tuna salad
Tuna salad
Contains more Vitamin B1 +1316.1%
Contains more Vitamin B2 +445.7%
Contains more Vitamin B5 +75.4%
Contains more Vitamin B6 +88.9%
Contains more Folate +975%
Contains more Vitamin A +∞%
Contains more Vitamin C +1000%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 6.7
Wheat Bread
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%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin B1 +1316.1%
Contains more Vitamin B2 +445.7%
Contains more Vitamin B5 +75.4%
Contains more Vitamin B6 +88.9%
Contains more Folate +975%
Contains more Vitamin A +∞%
Contains more Vitamin C +1000%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 6.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
3
Tuna salad
Tuna salad
Contains more Carbs +492.7%
Contains more Other +30%
Contains more Protein +23.8%
Contains more Fats +116.9%
Contains more Water +160.7%
Wheat Bread
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 salad
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 Carbs +492.7%
Contains more Other +30%
Contains more Protein +23.8%
Contains more Fats +116.9%
Contains more Water +160.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
2
Tuna salad
Tuna salad
Contains less Saturated Fat -35.9%
Contains more Monounsaturated Fat +183.3%
Contains more Polyunsaturated fat +139.7%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains less Saturated Fat -35.9%
Contains more Monounsaturated Fat +183.3%
Contains more Polyunsaturated 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 Opinion
Net carbs 51.07g 9.41g Wheat Bread
Protein 12.96g 16.04g Tuna salad
Fats 4.27g 9.26g Tuna salad
Carbs 55.77g 9.41g Wheat Bread
Calories 313kcal 187kcal Wheat Bread
Sugar 6.42g Tuna salad
Fiber 4.7g 0g Wheat Bread
Calcium 165mg 17mg Wheat Bread
Iron 4.09mg 1mg Wheat Bread
Magnesium 59mg 19mg Wheat Bread
Phosphorus 188mg 178mg Wheat Bread
Potassium 223mg 178mg Wheat Bread
Sodium 601mg 402mg Tuna salad
Zinc 1.47mg 0.56mg Wheat Bread
Copper 0.198mg 0.145mg Wheat Bread
Manganese 1.377mg 0.04mg Wheat Bread
Selenium 33.4µg 41.2µg Tuna salad
Vitamin A 0IU 97IU Tuna salad
Vitamin A RAE 0µg 24µg Tuna salad
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 2.2mg Tuna salad
Vitamin B1 0.439mg 0.031mg Wheat Bread
Vitamin B2 0.382mg 0.07mg Wheat Bread
Vitamin B3 6.25mg 6.7mg Tuna salad
Vitamin B5 0.456mg 0.26mg Wheat Bread
Vitamin B6 0.153mg 0.081mg Wheat Bread
Folate 86µg 8µg Wheat Bread
Vitamin B12 0µg 1.2µg Tuna salad
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.18mg Tuna salad
Threonine 0.299mg 0.701mg Tuna salad
Isoleucine 0.258mg 0.739mg Tuna salad
Leucine 0.461mg 1.293mg Tuna salad
Lysine 0.215mg 1.457mg Tuna salad
Methionine 0.105mg 0.47mg Tuna salad
Phenylalanine 0.315mg 0.626mg Tuna salad
Valine 0.31mg 0.824mg Tuna salad
Histidine 0.15mg 0.467mg Tuna salad
Cholesterol 0mg 13mg Wheat Bread
Saturated Fat 0.989g 1.544g Wheat Bread
Omega-3 - DHA 0g 0.055g Tuna salad
Omega-3 - EPA 0g 0.014g Tuna salad
Monounsaturated Fat 1.019g 2.887g Tuna salad
Polyunsaturated fat 1.72g 4.122g Tuna salad
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 salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Wheat Bread
29%
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.