Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Tuna
  5. Compare
  6. Tuna vs. Wheat

Tuna vs. Wheat — In-Depth Nutrition Comparison

Compare

What are the differences between Tuna and Wheat ?

  • Tuna is higher in Vitamin B12, Vitamin B3, Vitamin B6, and Selenium, yet Wheat is higher in Manganese, Copper, Zinc, Iron, Phosphorus, and Magnesium.
  • Wheat 's daily need coverage for Manganese is 130% more.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Wheat, durum types in this article.

Infographic

Tuna vs Wheat 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
2
:
8
Wheat
Wheat
Contains more Potassium +22.3%
Contains more Selenium +21%
Contains more Calcium +750%
Contains more Iron +282.6%
Contains more Magnesium +242.9%
Contains more Phosphorus +52.6%
Contains less Sodium -96.3%
Contains more Zinc +824.4%
Contains more Copper +1186%
Contains more Manganese +23069.2%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Potassium +22.3%
Contains more Selenium +21%
Contains more Calcium +750%
Contains more Iron +282.6%
Contains more Magnesium +242.9%
Contains more Phosphorus +52.6%
Contains less Sodium -96.3%
Contains more Zinc +824.4%
Contains more Copper +1186%
Contains more Manganese +23069.2%

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
8
:
3
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +227.5%
Contains more Vitamin B6 +147.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +212.7%
Contains more Vitamin B5 +179.9%
Contains more Folate +2050%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +227.5%
Contains more Vitamin B6 +147.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +212.7%
Contains more Vitamin B5 +179.9%
Contains more Folate +2050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
3
Wheat
Wheat
Contains more Protein +113.1%
Contains more Water +530.5%
Contains more Fats +318.6%
Contains more Carbs +∞%
Contains more Other +39.1%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Wheat
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 Protein +113.1%
Contains more Water +530.5%
Contains more Fats +318.6%
Contains more Carbs +∞%
Contains more Other +39.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Wheat
Wheat
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +149.3%
Contains more Polyunsaturated fat +458.9%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +149.3%
Contains more Polyunsaturated fat +458.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tuna Wheat Opinion
Net carbs 0g 71.13g Wheat
Protein 29.15g 13.68g Tuna
Fats 0.59g 2.47g Wheat
Carbs 0g 71.13g Wheat
Calories 130kcal 339kcal Wheat
Calcium 4mg 34mg Wheat
Iron 0.92mg 3.52mg Wheat
Magnesium 42mg 144mg Wheat
Phosphorus 333mg 508mg Wheat
Potassium 527mg 431mg Tuna
Sodium 54mg 2mg Wheat
Zinc 0.45mg 4.16mg Wheat
Copper 0.043mg 0.553mg Wheat
Manganese 0.013mg 3.012mg Wheat
Selenium 108.2µg 89.4µg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin B1 0.134mg 0.419mg Wheat
Vitamin B2 0.137mg 0.121mg Tuna
Vitamin B3 22.07mg 6.738mg Tuna
Vitamin B5 0.334mg 0.935mg Wheat
Vitamin B6 1.038mg 0.419mg Tuna
Folate 2µg 43µg Wheat
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.176mg Tuna
Threonine 1.224mg 0.366mg Tuna
Isoleucine 1.287mg 0.533mg Tuna
Leucine 2.27mg 0.934mg Tuna
Lysine 2.565mg 0.303mg Tuna
Methionine 0.827mg 0.221mg Tuna
Phenylalanine 1.091mg 0.681mg Tuna
Valine 1.438mg 0.594mg Tuna
Histidine 0.822mg 0.322mg Tuna
Cholesterol 47mg 0mg Wheat
Trans Fat 0.02g Wheat
Saturated Fat 0.205g 0.454g Tuna
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g 0.344g Wheat
Polyunsaturated fat 0.175g 0.978g Wheat
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
92%
Tuna
37%
Wheat
Minerals Daily Need Coverage Score
88%
Tuna
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.249g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 50)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $0.4)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins

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 - 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.