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Wheat vs. Tuna — In-Depth Nutrition Comparison

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What are the differences between wheat and tuna?

  • Wheat is higher in manganese, copper, zinc, iron, phosphorus, and magnesium, yet tuna is higher in vitamin B12, vitamin B3, vitamin B6, and selenium.
  • Wheat 's daily need coverage for manganese is 130% more.
  • Wheat has 13 times more copper than tuna. While wheat has 0.553mg of copper, tuna has only 0.043mg.
  • The glycemic index of tuna is lower.

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

Infographic

Wheat  vs Tuna 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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%
Contains more MagnesiumMagnesium +242.9%
Contains more CalciumCalcium +750%
Contains more IronIron +282.6%
Contains more CopperCopper +1186%
Contains more ZincZinc +824.4%
Contains more PhosphorusPhosphorus +52.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +23069.2%
Contains more PotassiumPotassium +22.3%
Contains more SeleniumSelenium +21%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Tuna
9
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%
Contains more Vitamin B1Vitamin B1 +212.7%
Contains more Vitamin B5Vitamin B5 +179.9%
Contains more FolateFolate +2050%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B3Vitamin B3 +227.5%
Contains more Vitamin B6Vitamin B6 +147.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wheat Tuna DV% diff.
Manganese 3.012mg 0.013mg 130%
Vitamin B12 0µg 2.35µg 98%
Vitamin B3 6.738mg 22.07mg 96%
Copper 0.553mg 0.043mg 57%
Vitamin B6 0.419mg 1.038mg 48%
Zinc 4.16mg 0.45mg 34%
Selenium 89.4µg 108.2µg 34%
Iron 3.52mg 0.92mg 33%
Protein 13.68g 29.15g 31%
Phosphorus 508mg 333mg 25%
Magnesium 144mg 42mg 24%
Carbs 71.13g 0g 24%
Vitamin B1 0.419mg 0.134mg 24%
Cholesterol 0mg 47mg 16%
Choline 77.6mg 14%
Vitamin B5 0.935mg 0.334mg 12%
Folate 43µg 2µg 10%
Calories 339kcal 130kcal 10%
Vitamin D 0µg 2µg 10%
Vitamin D 0IU 82IU 10%
Polyunsaturated fat 0.978g 0.175g 5%
Potassium 431mg 527mg 3%
Calcium 34mg 4mg 3%
Fats 2.47g 0.59g 3%
Sodium 2mg 54mg 2%
Vitamin A 0µg 22µg 2%
Vitamin E 0.29mg 2%
Vitamin B2 0.121mg 0.137mg 1%
Saturated fat 0.454g 0.205g 1%
Monounsaturated fat 0.344g 0.138g 1%
Net carbs 71.13g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.176mg 0.313mg 0%
Threonine 0.366mg 1.224mg 0%
Isoleucine 0.533mg 1.287mg 0%
Leucine 0.934mg 2.27mg 0%
Lysine 0.303mg 2.565mg 0%
Methionine 0.221mg 0.827mg 0%
Phenylalanine 0.681mg 1.091mg 0%
Valine 0.594mg 1.438mg 0%
Histidine 0.322mg 0.822mg 0%
Omega-3 - EPA 0.015g N/A
Omega-3 - DHA 0.105g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
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
Contains more Mono. FatMonounsaturated fat +149.3%
Contains more Poly. FatPolyunsaturated fat +458.9%
Contains less Sat. FatSaturated fat -54.8%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.