Bread White WheatvsFish Tuna Salad
ðŊWhen to Eat What
Goal-based picks for Bread White Wheat vs Fish Tuna Salad
Go with Fish Tuna Salad at just 187 kcal per 100g â 21% fewer calories.
Bread White Wheat will keep you satisfied longer with 9.2g fiber, 10.7g protein â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Fish Tuna Salad packs 16g of protein per 100g (34% of calories from protein) â the better pick for muscle growth and recovery.
Bread White Wheat is the heart-friendlier option with lower saturated fat, more fiber.
Fish Tuna Salad provides 178mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Bread White Wheat provides 684mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Bread White Wheat | Fish Tuna Salad | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 238kcal12% | 187kcal9% | +51kcal |
| Protein | 11g21% | 16g32% | <0.1g |
| Total Fat | 2.1g3% | 9.3g12% | <0.1g |
| Saturated Fat | 0.63g3% | 1.5g8% | <0.1g |
| Trans Fat | <0.1g | â | â |
| Cholesterol | 0mg0% | 13mg4% | <0.1mg |
| Carbohydrates | 44g16% | 9.4g3% | +34g |
| Dietary Fiber | 9.2g33% | 0g0% | +9.2g |
| Sugars | 5.0g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 24mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 2.2mg2% | <0.1mg |
| Vitamin D | 0mcg0% | â | â |
| Vitamin E | 0.38mg3% | â | â |
| Vitamin K | 7.7mcg6% | â | â |
| Vitamin B6 | <0.1mg5% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 0mcg0% | 1.2mcg50% | <0.1mcg |
| Folate | 127mcg32% | 8.0mcg2% | +119mcg |
| Thiamin (B1) | 0.51mg43% | <0.1mg3% | +0.48mg |
| Riboflavin (B2) | 0.26mg20% | <0.1mg5% | +0.18mg |
| Niacin (B3) | 4.5mg28% | 6.7mg42% | <0.1mg |
| ðķMinerals | |||
| Sodium | 478mg21% | 402mg17% | +76mg |
| Calcium | 684mg53% | 17mg1% | +667mg |
| Iron | 4.9mg27% | 1.0mg6% | +3.9mg |
| Potassium | 127mg3% | 178mg4% | <0.1mg |
| Phosphorus | 103mg8% | 178mg14% | <0.1mg |
| Magnesium | 26mg6% | 19mg5% | +7.0mg |
| Zinc | 0.95mg9% | 0.56mg5% | +0.39mg |
| Copper | 0.15mg17% | 0.14mg16% | +<0.1mg |
| Manganese | 0.63mg28% | <0.1mg2% | +0.59mg |
| Selenium | 16mcg29% | 41mcg75% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Tuna Salad is moderately lower in calories than Bread White Wheat, containing 187 kcal compared to 238 kcal per 100g (27% fewer calories).
Protein: Fish Tuna Salad provides more protein with 16g versus 10.7g per 100g. In terms of protein-to-calorie efficiency, Fish Tuna Salad offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad has more fat (9.26g vs 2.15g per 100g), but the combination of fat and protein makes it more satiating â dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Fish Tuna Salad: 24mcg vs 0mcg), Vitamin C (Fish Tuna Salad: 2.2mg vs 0mg), Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg).
Key Minerals: Notable mineral differences include Calcium (Bread White Wheat: 684mg vs 17mg), Manganese (Bread White Wheat: 0.634mg vs 0.04mg), Iron (Bread White Wheat: 4.89mg vs 1mg).
Diet Suitability: Bread White Wheat fits a low-fat diet. Bread White Wheat fits a high-fiber diet.