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  6. Brown rice vs. Tuna Bluefin

Brown rice vs. Tuna Bluefin — In-Depth Nutrition Comparison

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A recap on differences between brown rice and tuna Bluefin

  • Brown rice is higher in manganese, yet tuna Bluefin is higher in vitamin B12, selenium, vitamin A, vitamin B3, phosphorus, vitamin B6, vitamin B5, and vitamin B2.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than brown rice.
  • Brown rice contains 49 times more manganese than tuna Bluefin. While brown rice contains 0.974mg of manganese, tuna Bluefin contains only 0.02mg.
  • The glycemic index of tuna Bluefin is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 less SodiumSodium -92%
Contains more ManganeseManganese +4770%
Contains more MagnesiumMagnesium +64.1%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +275.6%
Contains more IronIron +133.9%
Contains more PhosphorusPhosphorus +216.5%
Contains more SeleniumSelenium +706.9%
~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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +56.2%
Contains more Vitamin B2Vitamin B2 +343.5%
Contains more Vitamin B3Vitamin B3 +311.6%
Contains more Vitamin B5Vitamin B5 +260.5%
Contains more Vitamin B6Vitamin B6 +326.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 WaterWater +18.9%
Contains more ProteinProtein +991.6%
Contains more FatsFats +547.4%
Contains more OtherOther +972.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 -83.9%
Contains more Mono. FatMonounsaturated fat +456.4%
Contains more Poly. FatPolyunsaturated fat +403.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Vitamin A 0µg 757µg 84%
Selenium 5.8µg 46.8µg 75%
Protein 2.74g 29.91g 54%
Vitamin B3 2.561mg 10.54mg 50%
Manganese 0.974mg 0.02mg 41%
Phosphorus 103mg 326mg 32%
Vitamin B6 0.123mg 0.525mg 31%
Vitamin B5 0.38mg 1.37mg 20%
Vitamin B2 0.069mg 0.306mg 18%
Cholesterol 0mg 49mg 16%
Polyunsaturated fat 0.366g 1.844g 10%
Starch 24.79g 10%
Carbs 25.58g 0g 9%
Iron 0.56mg 1.31mg 9%
Vitamin B1 0.178mg 0.278mg 8%
Fats 0.97g 6.28g 8%
Potassium 86mg 323mg 7%
Saturated fat 0.26g 1.612g 6%
Magnesium 39mg 64mg 6%
Fiber 1.6g 0g 6%
Monounsaturated fat 0.369g 2.053g 4%
Calories 123kcal 184kcal 3%
Sodium 4mg 50mg 2%
Folate 9µg 2µg 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Zinc 0.71mg 0.77mg 1%
Calcium 3mg 10mg 1%
Net carbs 23.98g 0g N/A
Sugar 0.24g N/A
Copper 0.106mg 0.11mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.335mg 0%
Threonine 0.095mg 1.311mg 0%
Isoleucine 0.109mg 1.378mg 0%
Leucine 0.214mg 2.431mg 0%
Lysine 0.099mg 2.747mg 0%
Methionine 0.058mg 0.885mg 0%
Phenylalanine 0.133mg 1.168mg 0%
Valine 0.151mg 1.541mg 0%
Histidine 0.066mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0g 0.16g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Tuna Bluefin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
13%
Brown rice
166%
Tuna Bluefin
Minerals Daily Need Coverage Score
32%
Brown rice
59%
Tuna Bluefin

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Tuna Bluefin
Tuna Bluefin is relatively richer in minerals
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 1.352g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $5)
Which food is richer in vitamins?
?
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.