White bread vs. Skipjack tuna — In-Depth Nutrition Comparison

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How are white bread and skipjack tuna different?

White bread is higher in vitamin B1, folate, iron, and manganese; however, skipjack tuna is richer in vitamin B12, vitamin B3, vitamin B6, selenium, and phosphorus.
Daily need coverage for vitamin B12 for skipjack tuna is 91% higher.
White bread contains 28 times more manganese than skipjack tuna. While white bread contains 0.536mg of manganese, skipjack tuna contains only 0.019mg.
Skipjack tuna has a lower glycemic index (0) than white bread (73).

Bread, white, commercially prepared (includes soft bread crumbs) and Fish, tuna, skipjack, fresh, cooked, dry heat are the varieties used in this article.

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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.

White bread

Skipjack tuna

Contains more CalciumCalcium	+289.2%
Contains more IronIron	+125.6%
Contains more ManganeseManganese	+2721.1%

Contains more MagnesiumMagnesium	+91.3%
Contains more PotassiumPotassium	+314.3%
Contains more ZincZinc	+41.9%
Contains more PhosphorusPhosphorus	+190.8%
Contains less SodiumSodium	-90.4%
Contains more SeleniumSelenium	+112.7%

~equal in Copper ~0.11mg

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.

White bread

Skipjack tuna

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1302.6%
Contains more Vitamin B2Vitamin B2	+99.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1010%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+292.4%
Contains more Vitamin B6Vitamin B6	+1027.6%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.485mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.19µg	91%
Vitamin B3	4.78mg	18.756mg	87%
Vitamin B6	0.087mg	0.981mg	69%
Selenium	22µg	46.8µg	45%
Vitamin B1	0.533mg	0.038mg	41%
Protein	8.85g	28.21g	39%
Phosphorus	98mg	285mg	27%
Iron	3.61mg	1.6mg	25%
Folate	111µg	10µg	25%
Manganese	0.536mg	0.019mg	22%
Cholesterol	0mg	60mg	20%
Sodium	490mg	47mg	19%
Carbs	49.42g	0g	16%
Starch	37.17g		15%
Potassium	126mg	522mg	12%
Calcium	144mg	37mg	11%
Fiber	2.7g	0g	11%
Vitamin B2	0.243mg	0.122mg	9%
Polyunsaturated fat	1.602g	0.403g	8%
Calories	266kcal	132kcal	7%
Magnesium	23mg	44mg	5%
Choline	14.6mg		3%
Fructose	2.43g		3%
Fats	3.33g	1.29g	3%
Zinc	0.74mg	1.05mg	3%
Vitamin A	0µg	18µg	2%
Saturated fat	0.698g	0.42g	1%
Monounsaturated fat	0.599g	0.243g	1%
Vitamin B5	0.536mg	0.485mg	1%
Vitamin C	0mg	1mg	1%
Vitamin E	0.22mg		1%
Copper	0.101mg	0.11mg	1%
Net carbs	46.72g	0g	N/A
Sugar	5.67g		N/A
Vitamin K	0.2µg		0%
Trans fat	0.027g		N/A
Tryptophan		0.316mg	0%
Threonine		1.237mg	0%
Isoleucine		1.3mg	0%
Leucine		2.293mg	0%
Lysine		2.59mg	0%
Methionine		0.835mg	0%
Phenylalanine		1.101mg	0%
Valine		1.453mg	0%
Histidine		0.83mg	0%
Omega-3 - EPA	0.001g	0.091g	N/A
Omega-3 - DHA	0g	0.237g	N/A
Omega-3 - ALA	0.166g		N/A
Omega-3 - DPA	0g	0.017g	N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A