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  6. Wheat vs. Tuna salad

Wheat vs. Tuna salad — In-Depth Nutrition Comparison

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The main differences between wheat and tuna salad

  • Wheat is richer in manganese, selenium, phosphorus, copper, zinc, vitamin B1, iron, magnesium, and vitamin B6, yet tuna salad is richer in vitamin B12.
  • Daily need coverage for manganese for wheat is 129% higher.
  • Wheat contains 14 times more vitamin B1 than tuna salad. Wheat contains 0.419mg of vitamin B1, while tuna salad contains 0.031mg.

Food types used in this article are Wheat, durum and Fish, tuna salad.

Infographic

Wheat vs Tuna salad 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.
Wheat
Wheat
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +657.9%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +142.1%
Contains more IronIron +252%
Contains more CopperCopper +281.4%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +185.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +7430%
Contains more SeleniumSelenium +117%

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%
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin B1Vitamin B1 +1251.6%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin B5Vitamin B5 +259.6%
Contains more Vitamin B6Vitamin B6 +417.3%
Contains more FolateFolate +437.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.7mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Tuna salad DV% diff.
Manganese 3.012mg 0.04mg 129%
Selenium 89.4µg 41.2µg 88%
Vitamin B12 0µg 1.2µg 50%
Phosphorus 508mg 178mg 47%
Copper 0.553mg 0.145mg 45%
Zinc 4.16mg 0.56mg 33%
Iron 3.52mg 1mg 32%
Vitamin B1 0.419mg 0.031mg 32%
Magnesium 144mg 19mg 30%
Vitamin B6 0.419mg 0.081mg 26%
Carbs 71.13g 9.41g 21%
Polyunsaturated fat 0.978g 4.122g 21%
Sodium 2mg 402mg 17%
Vitamin B5 0.935mg 0.26mg 14%
Fats 2.47g 9.26g 10%
Folate 43µg 8µg 9%
Calories 339kcal 187kcal 8%
Potassium 431mg 178mg 7%
Monounsaturated fat 0.344g 2.887g 6%
Saturated fat 0.454g 1.544g 5%
Protein 13.68g 16.04g 5%
Vitamin B2 0.121mg 0.07mg 4%
Cholesterol 0mg 13mg 4%
Vitamin A 0µg 24µg 3%
Calcium 34mg 17mg 2%
Vitamin C 0mg 2.2mg 2%
Net carbs 71.13g 9.41g N/A
Vitamin B3 6.738mg 6.7mg 0%
Tryptophan 0.176mg 0.18mg 0%
Threonine 0.366mg 0.701mg 0%
Isoleucine 0.533mg 0.739mg 0%
Leucine 0.934mg 1.293mg 0%
Lysine 0.303mg 1.457mg 0%
Methionine 0.221mg 0.47mg 0%
Phenylalanine 0.681mg 0.626mg 0%
Valine 0.594mg 0.824mg 0%
Histidine 0.322mg 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +655.9%
Contains more ProteinProtein +17.3%
Contains more FatsFats +274.9%
Contains more WaterWater +477.3%
Contains more OtherOther +19.7%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +739.2%
Contains more Poly. FatPolyunsaturated fat +321.5%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.