White Bread vs. Canned Tuna
Nutrition comparison of White Bread and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and canned tuna:
- Both white bread and canned tuna are high in calories and protein.
- Canned tuna is a great source of potassium.
- For omega-3 fatty acids, canned tuna has more epa, dha and dpa than white bread.
- White bread has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B6 and Vitamin B12.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and canned tuna are high in calories. White bread has 86% more calories than canned tuna - white bread has 238 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and lighter in fat compared to canned tuna per calorie. White bread has a macronutrient ratio of 18:74:8 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Canned Tuna | |
|---|---|---|
| Protein | 18% | 78% |
| Carbohydrates | 74% | ~ |
| Fat | 8% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and canned tuna has less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - white bread has 9.2g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than white bread - white bread has 5g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both white bread and canned tuna are high in protein. Canned tuna has 122% more protein than white bread - white bread has 10.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both white bread and canned tuna are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both white bread and canned tuna are low in trans fat - white bread has 0.03g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
White bread has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than white bread - canned tuna has 6ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than canned tuna - white bread has 0.38mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than canned tuna - white bread has 7.7ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
White bread has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B6 and Vitamin B12. Both white bread and canned tuna contain significant amounts of niacin.
| White Bread | Canned Tuna | |
|---|---|---|
| Thiamin | 0.51 MG | 0.008 MG |
| Riboflavin | 0.255 MG | 0.044 MG |
| Niacin | 4.455 MG | 5.799 MG |
| Pantothenic acid | 0.455 MG | 0.124 MG |
| Vitamin B6 | 0.08 MG | 0.217 MG |
| Folate | 127 UG | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 47 times more calcium than canned tuna - white bread has 684mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
White bread is an excellent source of iron and it has 404% more iron than canned tuna - white bread has 4.9mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Canned tuna is a great source of potassium and it has 87% more potassium than white bread - white bread has 127mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more EPA, DHA and DPA than white bread per 100 grams. Both white bread and canned tuna contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.071 G |
| EPA | 0.003 G | 0.233 G |
| DHA | ~ | 0.629 G |
| DPA | ~ | 0.018 G |
| Total | 0.086 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than canned tuna per 100 grams.
| White Bread | Canned Tuna | |
|---|---|---|
| other omega 6 | 0.002 G | 0.051 G |
| linoleic acid | 0.879 G | 0.055 G |
| Total | 0.881 G | 0.106 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
White Bread g
()
|
Daily Values (%) |
Canned Tuna g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or canned tuna contain more calories in 100 grams?Both white bread and canned tuna are high in calories. White bread has 90% more calories than canned tuna - white bread has 238 calories in 100g and canned tuna has 128 calories.
Is white bread or canned tuna better for protein?
Both white bread and canned tuna are high in protein. Canned tuna has 120% more protein than white bread - white bread has 10.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Does white bread or canned tuna have more carbohydrates?
By weight, white bread is high in carbohydrates and canned tuna has fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and canned tuna has no carbs..
Does white bread or canned tuna contain more calcium?
White bread is a rich source of calcium and it has 47 times more calcium than canned tuna - white bread has 684mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does white bread or canned tuna contain more iron?
White bread is an abundant source of iron and it has 400% more iron than canned tuna - white bread has 4.9mg of iron in 100 grams and canned tuna has 0.97mg of iron.