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Tuna salad vs. Wheat — In-Depth Nutrition Comparison

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The main differences between tuna salad and wheat

  • Tuna salad is richer in vitamin B12, yet wheat is richer in manganese, selenium, phosphorus, copper, zinc, vitamin B1, iron, magnesium, and vitamin B6.
  • Daily need coverage for manganese for wheat is 129% higher.

Food types used in this article are Fish, tuna salad and Wheat, durum.

Infographic

Tuna salad vs Wheat  infographic
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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%
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +657.9%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +142.1%
Contains more IronIron +252%
Contains more CopperCopper +281.4%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +185.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +7430%
Contains more SeleniumSelenium +117%

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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1251.6%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin B5Vitamin B5 +259.6%
Contains more Vitamin B6Vitamin B6 +417.3%
Contains more FolateFolate +437.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.738mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +17.3%
Contains more FatsFats +274.9%
Contains more WaterWater +477.3%
Contains more OtherOther +19.7%
Contains more CarbsCarbs +655.9%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +739.2%
Contains more Poly. FatPolyunsaturated fat +321.5%
Contains less Sat. FatSaturated fat -70.6%

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

All nutrients comparison - raw data values

Nutrient Tuna salad Wheat DV% diff.
Manganese 0.04mg 3.012mg 129%
Selenium 41.2µg 89.4µg 88%
Vitamin B12 1.2µg 0µg 50%
Phosphorus 178mg 508mg 47%
Copper 0.145mg 0.553mg 45%
Zinc 0.56mg 4.16mg 33%
Iron 1mg 3.52mg 32%
Vitamin B1 0.031mg 0.419mg 32%
Magnesium 19mg 144mg 30%
Vitamin B6 0.081mg 0.419mg 26%
Carbs 9.41g 71.13g 21%
Polyunsaturated fat 4.122g 0.978g 21%
Sodium 402mg 2mg 17%
Vitamin B5 0.26mg 0.935mg 14%
Fats 9.26g 2.47g 10%
Folate 8µg 43µg 9%
Calories 187kcal 339kcal 8%
Potassium 178mg 431mg 7%
Monounsaturated fat 2.887g 0.344g 6%
Saturated fat 1.544g 0.454g 5%
Protein 16.04g 13.68g 5%
Vitamin B2 0.07mg 0.121mg 4%
Cholesterol 13mg 0mg 4%
Vitamin A 24µg 0µg 3%
Calcium 17mg 34mg 2%
Vitamin C 2.2mg 0mg 2%
Net carbs 9.41g 71.13g N/A
Vitamin B3 6.7mg 6.738mg 0%
Tryptophan 0.18mg 0.176mg 0%
Threonine 0.701mg 0.366mg 0%
Isoleucine 0.739mg 0.533mg 0%
Leucine 1.293mg 0.934mg 0%
Lysine 1.457mg 0.303mg 0%
Methionine 0.47mg 0.221mg 0%
Phenylalanine 0.626mg 0.681mg 0%
Valine 0.824mg 0.594mg 0%
Histidine 0.467mg 0.322mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Which food is preferable for your diet?

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

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
34%
Wheat
Minerals Daily Need Coverage Score
49%
Tuna salad
168%
Wheat

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 400mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 1.09g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 50)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $0.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.