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  6. Tuna Bluefin vs. Wheat Bread

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

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Summary of differences between tuna Bluefin and wheat Bread

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

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

Infographic

Tuna Bluefin vs Wheat Bread 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
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%
Contains more PotassiumPotassium +44.8%
Contains more PhosphorusPhosphorus +73.4%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +40.1%
Contains more CalciumCalcium +1550%
Contains more IronIron +212.2%
Contains more CopperCopper +80%
Contains more ZincZinc +90.9%
Contains more ManganeseManganese +6785%
~equal in Magnesium ~59mg

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
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%
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 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more FolateFolate +4200%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
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
Contains more ProteinProtein +130.8%
Contains more FatsFats +47.1%
Contains more WaterWater +143.9%
Contains more OtherOther +70.4%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +101.5%
Contains less Sat. FatSaturated fat -38.6%
~equal in Polyunsaturated fat ~1.72g

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.