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  6. Tuna vs. Rice

Tuna vs. Rice — In-Depth Nutrition Comparison

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What are the main differences between Tuna and Rice?

  • Tuna is richer in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, Potassium, and Choline, yet Rice is richer in Manganese, and Folate.
  • Tuna's daily need coverage for Selenium is 183% higher.
  • Rice contains less Cholesterol.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Tuna vs Rice 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.
Tuna
Tuna
4
:
6
Rice
Rice
Contains more Magnesium +250%
Contains more Phosphorus +674.4%
Contains more Potassium +1405.7%
Contains more Selenium +1342.7%
Contains more Calcium +150%
Contains more Iron +30.4%
Contains less Sodium -98.1%
Contains more Copper +60.5%
Contains more Manganese +3530.8%
Equal in Zinc - 0.49
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Magnesium +250%
Contains more Phosphorus +674.4%
Contains more Potassium +1405.7%
Contains more Selenium +1342.7%
Contains more Calcium +150%
Contains more Iron +30.4%
Contains less Sodium -98.1%
Contains more Copper +60.5%
Contains more Manganese +3530.8%
Equal in Zinc - 0.49

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.
Tuna
Tuna
8
:
3
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +953.8%
Contains more Vitamin B3 +1395.3%
Contains more Vitamin B6 +1016.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B5 +16.8%
Contains more Folate +2800%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +953.8%
Contains more Vitamin B3 +1395.3%
Contains more Vitamin B6 +1016.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B5 +16.8%
Contains more Folate +2800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
4
:
1
Rice
Rice
Contains more Protein +983.6%
Contains more Fats +110.7%
Contains more Other +204.8%
Contains more Carbs +∞%
Equal in Water - 68.44
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +983.6%
Contains more Fats +110.7%
Contains more Other +204.8%
Contains more Carbs +∞%
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +56.8%
Contains more Polyunsaturated fat +130.3%
Contains less Saturated Fat -62.4%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +56.8%
Contains more Polyunsaturated fat +130.3%
Contains less Saturated Fat -62.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Rice
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna Rice Opinion
Net carbs 0g 27.77g Rice
Protein 29.15g 2.69g Tuna
Fats 0.59g 0.28g Tuna
Carbs 0g 28.17g Rice
Calories 130kcal 130kcal
Sugar 0g 0.05g Tuna
Fiber 0g 0.4g Rice
Calcium 4mg 10mg Rice
Iron 0.92mg 1.2mg Rice
Magnesium 42mg 12mg Tuna
Phosphorus 333mg 43mg Tuna
Potassium 527mg 35mg Tuna
Sodium 54mg 1mg Rice
Zinc 0.45mg 0.49mg Rice
Copper 0.043mg 0.069mg Rice
Manganese 0.013mg 0.472mg Rice
Selenium 108.2µg 7.5µg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.04mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin B1 0.134mg 0.163mg Rice
Vitamin B2 0.137mg 0.013mg Tuna
Vitamin B3 22.07mg 1.476mg Tuna
Vitamin B5 0.334mg 0.39mg Rice
Vitamin B6 1.038mg 0.093mg Tuna
Folate 2µg 58µg Rice
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 0µg Tuna
Tryptophan 0.313mg 0.031mg Tuna
Threonine 1.224mg 0.096mg Tuna
Isoleucine 1.287mg 0.116mg Tuna
Leucine 2.27mg 0.222mg Tuna
Lysine 2.565mg 0.097mg Tuna
Methionine 0.827mg 0.063mg Tuna
Phenylalanine 1.091mg 0.144mg Tuna
Valine 1.438mg 0.164mg Tuna
Histidine 0.822mg 0.063mg Tuna
Cholesterol 47mg 0mg Rice
Trans Fat 0.02g Rice
Saturated Fat 0.205g 0.077g Rice
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 0.088g Tuna
Polyunsaturated fat 0.175g 0.076g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
92%
Tuna
13%
Rice
Minerals Daily Need Coverage Score
88%
Tuna
22%
Rice

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 60)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.128g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.