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  6. Tuna vs. Khorasan wheat

Tuna vs. Khorasan wheat — In-Depth Nutrition Comparison

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How are tuna and khorasan wheat different?

  • Tuna is higher in vitamin B3, vitamin B6, and selenium; however, khorasan wheat is richer in manganese, copper, fiber, vitamin B1, iron, zinc, and magnesium.
  • Daily need coverage for manganese for khorasan wheat is 118% higher.
  • Tuna contains 4 times more vitamin B6 than khorasan wheat. While tuna contains 1.038mg of vitamin B6, khorasan wheat contains only 0.259mg.
  • Tuna has a lower glycemic index (0) than khorasan wheat (40).

Fish, tuna, yellowfin, fresh, cooked, dry heat and Wheat, KAMUT khorasan, uncooked are the varieties used in this article.

Infographic

Tuna vs Khorasan 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
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more PotassiumPotassium +30.8%
Contains more SeleniumSelenium +32.8%
Contains more MagnesiumMagnesium +209.5%
Contains more CalciumCalcium +450%
Contains more IronIron +309.8%
Contains more CopperCopper +1076.7%
Contains more ZincZinc +717.8%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +20938.5%
~equal in Phosphorus ~364mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +246.2%
Contains more Vitamin B6Vitamin B6 +300.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +200.8%
Contains more Vitamin EVitamin E +110.3%
Contains more Vitamin B1Vitamin B1 +322.4%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B5Vitamin B5 +184.1%
Contains more Vitamin KVitamin K +1700%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Khorasan wheat DV% diff.
Manganese 0.013mg 2.735mg 118%
Vitamin B3 22.07mg 6.375mg 98%
Vitamin B12 2.35µg 98%
Vitamin B6 1.038mg 0.259mg 60%
Copper 0.043mg 0.506mg 51%
Selenium 108.2µg 81.5µg 49%
Fiber 0g 11.1g 44%
Vitamin B1 0.134mg 0.566mg 36%
Iron 0.92mg 3.77mg 36%
Zinc 0.45mg 3.68mg 29%
Protein 29.15g 14.54g 29%
Carbs 0g 70.58g 24%
Starch 52.41g 22%
Magnesium 42mg 130mg 21%
Cholesterol 47mg 0mg 16%
Vitamin B5 0.334mg 0.949mg 12%
Vitamin D 2µg 10%
Calories 130kcal 337kcal 10%
Vitamin D 82IU 10%
Choline 77.6mg 25.8mg 9%
Phosphorus 333mg 364mg 4%
Potassium 527mg 403mg 4%
Vitamin B2 0.137mg 0.184mg 4%
Polyunsaturated fat 0.175g 0.621g 3%
Fats 0.59g 2.13g 2%
Vitamin A 22µg 1µg 2%
Sodium 54mg 5mg 2%
Calcium 4mg 22mg 2%
Vitamin E 0.29mg 0.61mg 2%
Vitamin K 0.1µg 1.8µg 1%
Folate 2µg 1%
Net carbs 0g 59.48g N/A
Sugar 0g 7.84g N/A
Trans fat 0.02g 0.005g N/A
Saturated fat 0.205g 0.196g 0%
Monounsaturated fat 0.138g 0.213g 0%
Tryptophan 0.313mg 0.13mg 0%
Threonine 1.224mg 0.442mg 0%
Isoleucine 1.287mg 0.566mg 0%
Leucine 2.27mg 1.112mg 0%
Lysine 2.565mg 0.416mg 0%
Methionine 0.827mg 0.251mg 0%
Phenylalanine 1.091mg 0.772mg 0%
Valine 1.438mg 0.687mg 0%
Histidine 0.822mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.015g N/A
Omega-3 - DHA 0.105g N/A
Omega-3 - ALA 0.048g N/A
Omega-3 - DPA 0.005g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +100.5%
Contains more WaterWater +523.1%
Contains more FatsFats +261%
Contains more CarbsCarbs +∞%
Contains more OtherOther +31.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
0
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +54.3%
Contains more Poly. FatPolyunsaturated fat +254.9%
~equal in Saturated fat ~0.196g

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.