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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.

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.
:
2
Tuna
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%
Contains more Potassium +22.3%
Contains more Selenium +21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
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%
Contains more Potassium +22.3%
Contains more Selenium +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.
:
8
Tuna
Contains more Vitamin B1 +212.7%
Contains more Vitamin B5 +179.9%
Contains more Folate +2050%
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 +∞%
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%
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%
Contains more Vitamin B1 +212.7%
Contains more Vitamin B5 +179.9%
Contains more Folate +2050%
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 +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. 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.