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

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Summary of differences between tuna salad and wheat Bread

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

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

Infographic

Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 less SodiumSodium -33.1%
Contains more SeleniumSelenium +23.4%
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%
~equal in Phosphorus ~188mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 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 CVitamin C +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
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 FolateFolate +975%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.25mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +23.8%
Contains more FatsFats +116.9%
Contains more WaterWater +160.7%
Contains more CarbsCarbs +492.7%
Contains more OtherOther +30%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Wheat Bread
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 Tuna salad Wheat Bread DV% diff.
Manganese 0.04mg 1.377mg 58%
Vitamin B12 1.2µg 0µg 50%
Iron 1mg 4.09mg 39%
Vitamin B1 0.031mg 0.439mg 34%
Vitamin B2 0.07mg 0.382mg 24%
Folate 8µg 86µg 20%
Fiber 0g 4.7g 19%
Polyunsaturated fat 4.122g 1.72g 16%
Calcium 17mg 165mg 15%
Carbs 9.41g 55.77g 15%
Selenium 41.2µg 33.4µg 14%
Magnesium 19mg 59mg 10%
Sodium 402mg 601mg 9%
Fats 9.26g 4.27g 8%
Zinc 0.56mg 1.47mg 8%
Vitamin B6 0.081mg 0.153mg 6%
Protein 16.04g 12.96g 6%
Calories 187kcal 313kcal 6%
Copper 0.145mg 0.198mg 6%
Monounsaturated fat 2.887g 1.019g 5%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Vitamin B5 0.26mg 0.456mg 4%
Cholesterol 13mg 0mg 4%
Vitamin A 24µg 0µg 3%
Vitamin B3 6.7mg 6.25mg 3%
Saturated fat 1.544g 0.989g 3%
Vitamin C 2.2mg 0.2mg 2%
Vitamin E 0.24mg 2%
Potassium 178mg 223mg 1%
Phosphorus 178mg 188mg 1%
Net carbs 9.41g 51.07g N/A
Sugar 6.42g N/A
Tryptophan 0.18mg 0.092mg 0%
Threonine 0.701mg 0.299mg 0%
Isoleucine 0.739mg 0.258mg 0%
Leucine 1.293mg 0.461mg 0%
Lysine 1.457mg 0.215mg 0%
Methionine 0.47mg 0.105mg 0%
Phenylalanine 0.626mg 0.315mg 0%
Valine 0.824mg 0.31mg 0%
Histidine 0.467mg 0.15mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g 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
Tuna salad Wheat Bread
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
27%
Tuna salad
36%
Wheat Bread
Minerals Daily Need Coverage Score
49%
Tuna salad
89%
Wheat Bread

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