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Tuna vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between tuna and wheat Bread?

  • Tuna is richer in selenium, vitamin B3, vitamin B12, vitamin B6, and phosphorus, yet wheat Bread is richer in manganese, iron, vitamin B1, and folate.
  • Tuna's daily need coverage for selenium is 136% higher.
  • Tuna contains less sodium.
  • Tuna has a lower glycemic index than wheat Bread.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Bread, wheat, toasted types in this comparison.

Infographic

Tuna 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
Tuna
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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 +136.3%
Contains more PhosphorusPhosphorus +77.1%
Contains less SodiumSodium -91%
Contains more SeleniumSelenium +224%
Contains more MagnesiumMagnesium +40.5%
Contains more CalciumCalcium +4025%
Contains more IronIron +344.6%
Contains more CopperCopper +360.5%
Contains more ZincZinc +226.7%
Contains more ManganeseManganese +10492.3%

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
Tuna
7
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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 EVitamin E +20.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +253.1%
Contains more Vitamin B6Vitamin B6 +578.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +251.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +227.6%
Contains more Vitamin B2Vitamin B2 +178.8%
Contains more Vitamin B5Vitamin B5 +36.5%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +4200%

All nutrients comparison - raw data values

Nutrient Tuna Wheat Bread DV% diff.
Selenium 108.2µg 33.4µg 136%
Vitamin B3 22.07mg 6.25mg 99%
Vitamin B12 2.35µg 0µg 98%
Vitamin B6 1.038mg 0.153mg 68%
Manganese 0.013mg 1.377mg 59%
Iron 0.92mg 4.09mg 40%
Protein 29.15g 12.96g 32%
Vitamin B1 0.134mg 0.439mg 25%
Sodium 54mg 601mg 24%
Phosphorus 333mg 188mg 21%
Folate 2µg 86µg 21%
Carbs 0g 55.77g 19%
Fiber 0g 4.7g 19%
Vitamin B2 0.137mg 0.382mg 19%
Copper 0.043mg 0.198mg 17%
Calcium 4mg 165mg 16%
Cholesterol 47mg 0mg 16%
Choline 77.6mg 22.1mg 10%
Vitamin D 82IU 0IU 10%
Polyunsaturated fat 0.175g 1.72g 10%
Vitamin D 2µg 0µg 10%
Calories 130kcal 313kcal 9%
Zinc 0.45mg 1.47mg 9%
Potassium 527mg 223mg 9%
Fats 0.59g 4.27g 6%
Vitamin K 0.1µg 5.7µg 5%
Magnesium 42mg 59mg 4%
Saturated fat 0.205g 0.989g 4%
Vitamin A 22µg 0µg 2%
Vitamin B5 0.334mg 0.456mg 2%
Monounsaturated fat 0.138g 1.019g 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Vitamin E 0.29mg 0.24mg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.092mg 0%
Threonine 1.224mg 0.299mg 0%
Isoleucine 1.287mg 0.258mg 0%
Leucine 2.27mg 0.461mg 0%
Lysine 2.565mg 0.215mg 0%
Methionine 0.827mg 0.105mg 0%
Phenylalanine 1.091mg 0.315mg 0%
Valine 1.438mg 0.31mg 0%
Histidine 0.822mg 0.15mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +124.9%
Contains more WaterWater +184.7%
Contains more FatsFats +623.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +116.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 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 less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +638.4%
Contains more Poly. FatPolyunsaturated fat +882.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.