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  6. White bread vs. Tuna Bluefin

White bread vs. Tuna Bluefin — In-Depth Nutrition Comparison

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What are the differences between white bread and tuna Bluefin?

  • White bread is higher in iron, folate, manganese, and vitamin B1; however, tuna Bluefin is richer in vitamin B12, vitamin A, selenium, vitamin B3, vitamin B6, and phosphorus.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 453% more.
  • Tuna Bluefin contains 56 times less folate than white bread. White bread contains 111µg of folate, while tuna Bluefin contains 2µg.
  • Tuna Bluefin has a lower glycemic index (0) than white bread (73).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Fish, tuna, fresh, bluefin, cooked, dry heat types in this article.

Infographic

White bread vs Tuna Bluefin 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +1340%
Contains more IronIron +175.6%
Contains more ManganeseManganese +2580%
Contains more MagnesiumMagnesium +178.3%
Contains more PotassiumPotassium +156.3%
Contains more PhosphorusPhosphorus +232.7%
Contains less SodiumSodium -89.8%
Contains more SeleniumSelenium +112.7%
~equal in Copper ~0.11mg
~equal in Zinc ~0.77mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5450%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +120.5%
Contains more Vitamin B5Vitamin B5 +155.6%
Contains more Vitamin B6Vitamin B6 +503.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient White bread Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Vitamin A 0µg 757µg 84%
Selenium 22µg 46.8µg 45%
Protein 8.85g 29.91g 42%
Vitamin B3 4.78mg 10.54mg 36%
Vitamin B6 0.087mg 0.525mg 34%
Phosphorus 98mg 326mg 33%
Iron 3.61mg 1.31mg 29%
Folate 111µg 2µg 27%
Manganese 0.536mg 0.02mg 22%
Vitamin B1 0.533mg 0.278mg 21%
Sodium 490mg 50mg 19%
Vitamin B5 0.536mg 1.37mg 17%
Cholesterol 0mg 49mg 16%
Carbs 49.42g 0g 16%
Starch 37.17g 15%
Calcium 144mg 10mg 13%
Fiber 2.7g 0g 11%
Magnesium 23mg 64mg 10%
Potassium 126mg 323mg 6%
Fats 3.33g 6.28g 5%
Vitamin B2 0.243mg 0.306mg 5%
Saturated fat 0.698g 1.612g 4%
Monounsaturated fat 0.599g 2.053g 4%
Calories 266kcal 184kcal 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Polyunsaturated fat 1.602g 1.844g 2%
Vitamin E 0.22mg 1%
Copper 0.101mg 0.11mg 1%
Net carbs 46.72g 0g N/A
Sugar 5.67g N/A
Zinc 0.74mg 0.77mg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.335mg 0%
Threonine 1.311mg 0%
Isoleucine 1.378mg 0%
Leucine 2.431mg 0%
Lysine 2.747mg 0%
Methionine 0.885mg 0%
Phenylalanine 1.168mg 0%
Valine 1.541mg 0%
Histidine 0.88mg 0%
Omega-3 - EPA 0.001g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.16g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +238%
Contains more FatsFats +88.6%
Contains more WaterWater +62.2%
Contains more OtherOther +138.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -56.7%
Contains more Mono. FatMonounsaturated fat +242.7%
Contains more Poly. FatPolyunsaturated fat +15.1%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.