Whole Wheat Bread vs. Canned Tuna
Nutrition comparison of Whole Wheat 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
whole wheat bread
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and canned tuna:
- Both whole wheat bread and canned tuna are high in calories, potassium and protein.
- Whole wheat bread has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) 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 whole wheat bread and canned tuna are high in calories. Whole wheat bread has 107% more calories than canned tuna - whole wheat bread has 265 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and lighter in fat compared to canned tuna per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Canned Tuna | |
|---|---|---|
| Protein | 20% | 78% |
| Carbohydrates | 66% | ~ |
| Fat | 14% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and canned tuna has less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - whole wheat bread has 7.4g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both whole wheat bread and canned tuna are high in protein. Canned tuna has 77% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both whole wheat bread and canned tuna are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and canned tuna contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than whole wheat bread - canned tuna has 6ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than canned tuna - whole wheat bread has 0.37mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Whole wheat bread and canned tuna contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12. Both whole wheat bread and canned tuna contain significant amounts of niacin and Vitamin B6.
| Whole Wheat Bread | Canned Tuna | |
|---|---|---|
| Thiamin | 0.279 MG | 0.008 MG |
| Riboflavin | 0.131 MG | 0.044 MG |
| Niacin | 4.042 MG | 5.799 MG |
| Pantothenic acid | 0.336 MG | 0.124 MG |
| Vitamin B6 | 0.263 MG | 0.217 MG |
| Folate | 75 UG | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 636% more calcium than canned tuna - whole wheat bread has 103mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 158% more iron than canned tuna - whole wheat bread has 2.5mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both whole wheat bread and canned tuna are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than whole wheat bread per 100 grams.
| Whole Wheat Bread | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.205 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than canned tuna per 100 grams.
| Whole Wheat Bread | Canned Tuna | |
|---|---|---|
| other omega 6 | ~ | 0.051 G |
| linoleic acid | 1.667 G | 0.055 G |
| Total | 1.667 G | 0.106 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Canned Tuna .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Canned Tuna g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or canned tuna contain more calories in 100 grams?Both whole wheat bread and canned tuna are high in calories. Whole wheat bread has 110% more calories than canned tuna - whole wheat bread has 265 calories in 100g and canned tuna has 128 calories.
Is whole wheat bread or canned tuna better for protein?
Both whole wheat bread and canned tuna are high in protein. Canned tuna has 80% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Does whole wheat bread or canned tuna have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and canned tuna has fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and canned tuna has no carbs..
Does whole wheat bread or canned tuna contain more calcium?
Whole wheat bread is a rich source of calcium and it has 640% more calcium than canned tuna - whole wheat bread has 103mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does whole wheat bread or canned tuna contain more potassium?
Both whole wheat bread and canned tuna are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium in 100 grams and canned tuna has 237mg of potassium.