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  6. Brown rice vs. Tuna salad

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

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A recap on differences between brown rice and tuna salad

  • Brown rice is higher in manganese, vitamin B1, and fiber, yet tuna salad is higher in selenium, vitamin B1,2, vitamin B3, phosphorus, and iron.
  • Tuna salad covers your daily selenium needs 64% more than brown rice.
  • The amount of saturated fat in brown rice is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Fish, tuna salad.

Infographic

Brown rice vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +105.3%
Contains more ZincZinc +26.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2335%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +107%
Contains more IronIron +78.6%
Contains more CopperCopper +36.8%
Contains more PhosphorusPhosphorus +72.8%
Contains more SeleniumSelenium +610.3%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +474.2%
Contains more Vitamin B5Vitamin B5 +46.2%
Contains more Vitamin B6Vitamin B6 +51.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +161.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.07mg

All nutrients comparison - raw data values

Nutrient Brown rice Tuna salad DV% diff.
Selenium 5.8µg 41.2µg 64%
Vitamin B12 0µg 1.2µg 50%
Manganese 0.974mg 0.04mg 41%
Protein 2.74g 16.04g 27%
Vitamin B3 2.561mg 6.7mg 26%
Polyunsaturated fat 0.366g 4.122g 25%
Sodium 4mg 402mg 17%
Fats 0.97g 9.26g 13%
Vitamin B1 0.178mg 0.031mg 12%
Phosphorus 103mg 178mg 11%
Starch 24.79g 10%
Fiber 1.6g 0g 6%
Saturated fat 0.26g 1.544g 6%
Monounsaturated fat 0.369g 2.887g 6%
Iron 0.56mg 1mg 6%
Magnesium 39mg 19mg 5%
Carbs 25.58g 9.41g 5%
Copper 0.106mg 0.145mg 4%
Cholesterol 0mg 13mg 4%
Vitamin B6 0.123mg 0.081mg 3%
Calories 123kcal 187kcal 3%
Vitamin A 0µg 24µg 3%
Potassium 86mg 178mg 3%
Vitamin B5 0.38mg 0.26mg 2%
Vitamin C 0mg 2.2mg 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Zinc 0.71mg 0.56mg 1%
Calcium 3mg 17mg 1%
Net carbs 23.98g 9.41g N/A
Sugar 0.24g N/A
Vitamin B2 0.069mg 0.07mg 0%
Vitamin K 0.2µg 0%
Folate 9µg 8µg 0%
Tryptophan 0.033mg 0.18mg 0%
Threonine 0.095mg 0.701mg 0%
Isoleucine 0.109mg 0.739mg 0%
Leucine 0.214mg 1.293mg 0%
Lysine 0.099mg 1.457mg 0%
Methionine 0.058mg 0.47mg 0%
Phenylalanine 0.133mg 0.626mg 0%
Valine 0.151mg 0.824mg 0%
Histidine 0.066mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +171.8%
Contains more WaterWater +11.3%
Contains more ProteinProtein +485.4%
Contains more FatsFats +854.6%
Contains more OtherOther +384.1%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +682.4%
Contains more Poly. FatPolyunsaturated fat +1026.2%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.