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  6. Tuna salad vs. White bread

Tuna salad vs. White bread — In-Depth Nutrition Comparison

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What are the differences between tuna salad and white bread?

  • Tuna salad is higher in vitamin B12, selenium, vitamin B3, and phosphorus; however, white bread is richer in vitamin B1, iron, folate, manganese, vitamin B2, and calcium.
  • Tuna salad's daily need coverage for vitamin B12 is 50% more.
  • White bread contains 2 times less selenium than tuna salad. Tuna salad contains 41.2µg of selenium, while white bread contains 22µg.

We used Fish, tuna salad and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.

Infographic

Tuna salad vs White 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +41.3%
Contains more CopperCopper +43.6%
Contains more PhosphorusPhosphorus +81.6%
Contains less SodiumSodium -18%
Contains more SeleniumSelenium +87.3%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +747.1%
Contains more IronIron +261%
Contains more ZincZinc +32.1%
Contains more ManganeseManganese +1240%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +40.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1619.4%
Contains more Vitamin B2Vitamin B2 +247.1%
Contains more Vitamin B5Vitamin B5 +106.2%
Contains more FolateFolate +1287.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.087mg

All nutrients comparison - raw data values

Nutrient Tuna salad White bread DV% diff.
Vitamin B12 1.2µg 0µg 50%
Vitamin B1 0.031mg 0.533mg 42%
Selenium 41.2µg 22µg 35%
Iron 1mg 3.61mg 33%
Folate 8µg 111µg 26%
Manganese 0.04mg 0.536mg 22%
Polyunsaturated fat 4.122g 1.602g 17%
Starch 37.17g 15%
Protein 16.04g 8.85g 14%
Carbs 9.41g 49.42g 13%
Calcium 17mg 144mg 13%
Vitamin B2 0.07mg 0.243mg 13%
Vitamin B3 6.7mg 4.78mg 12%
Fiber 0g 2.7g 11%
Phosphorus 178mg 98mg 11%
Fats 9.26g 3.33g 9%
Monounsaturated fat 2.887g 0.599g 6%
Vitamin B5 0.26mg 0.536mg 6%
Copper 0.145mg 0.101mg 5%
Saturated fat 1.544g 0.698g 4%
Calories 187kcal 266kcal 4%
Sodium 402mg 490mg 4%
Cholesterol 13mg 0mg 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Vitamin A 24µg 0µg 3%
Zinc 0.56mg 0.74mg 2%
Potassium 178mg 126mg 2%
Vitamin C 2.2mg 0mg 2%
Vitamin E 0.22mg 1%
Magnesium 19mg 23mg 1%
Net carbs 9.41g 46.72g N/A
Sugar 5.67g N/A
Vitamin B6 0.081mg 0.087mg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0.014g 0.001g N/A
Omega-3 - DHA 0.055g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +81.2%
Contains more FatsFats +178.1%
Contains more WaterWater +73.4%
Contains more CarbsCarbs +425.2%
~equal in Other ~1.98g

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +382%
Contains more Poly. FatPolyunsaturated fat +157.3%
Contains less Sat. FatSaturated fat -54.8%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.