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  6. Tuna salad vs. Wheat Bread

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 of 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.
Tuna salad
Tuna salad
2
:
8
Wheat Bread
Wheat Bread
Contains less Sodium -33.1%
Contains more Selenium +23.4%
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%
Equal in Phosphorus - 188
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains less Sodium -33.1%
Contains more Selenium +23.4%
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%
Equal in Phosphorus - 188

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.
Tuna salad
Tuna salad
4
:
8
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin C +1000%
Contains more Vitamin B12 +∞%
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%
Equal in Vitamin B3 - 6.25
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +1000%
Contains more Vitamin B12 +∞%
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%
Equal in Vitamin B3 - 6.25

Macronutrient Comparison

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

Fat Type Comparison

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