Rice vs. Tuna salad — In-Depth Nutrition Comparison
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Summary of differences between rice and tuna salad
- Rice has more manganese, folate, and vitamin B1; however, tuna salad is higher in selenium, vitamin B12, vitamin B3, phosphorus, and copper.
- Tuna salad covers your daily need for selenium, 61% more than rice.
- Rice has 12 times more manganese than tuna salad. While rice has 0.472mg of manganese, tuna salad has only 0.04mg.
- Rice has less saturated fat.
These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Fish, tuna salad.
Infographic
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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.
| Contains more IronIron | +20% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +1080% |
| Contains more MagnesiumMagnesium | +58.3% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +408.6% |
| Contains more CopperCopper | +110.1% |
| Contains more ZincZinc | +14.3% |
| Contains more PhosphorusPhosphorus | +314% |
| Contains more SeleniumSelenium | +449.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +425.8% |
| Contains more Vitamin B5Vitamin B5 | +50% |
| Contains more Vitamin B6Vitamin B6 | +14.8% |
| Contains more FolateFolate | +625% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +438.5% |
| Contains more Vitamin B3Vitamin B3 | +353.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
| Contains more CarbsCarbs | +199.4% |
| Contains more ProteinProtein | +496.3% |
| Contains more FatsFats | +3207.1% |
| Contains more OtherOther | +407.1% |
~equal in
Water
~63.16g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
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 | -95% |
| Contains more Mono. FatMonounsaturated fat | +3180.7% |
| Contains more Poly. FatPolyunsaturated fat | +5323.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 7.5µg | 41.2µg | 61% |
| Vitamin B12 | 0µg | 1.2µg | 50% |
| Vitamin B3 | 1.476mg | 6.7mg | 33% |
| Polyunsaturated fat | 0.076g | 4.122g | 27% |
| Protein | 2.69g | 16.04g | 27% |
| Phosphorus | 43mg | 178mg | 19% |
| Manganese | 0.472mg | 0.04mg | 19% |
| Sodium | 1mg | 402mg | 17% |
| Fats | 0.28g | 9.26g | 14% |
| Folate | 58µg | 8µg | 13% |
| Vitamin B1 | 0.163mg | 0.031mg | 11% |
| Copper | 0.069mg | 0.145mg | 8% |
| Saturated fat | 0.077g | 1.544g | 7% |
| Monounsaturated fat | 0.088g | 2.887g | 7% |
| Carbs | 28.17g | 9.41g | 6% |
| Vitamin B2 | 0.013mg | 0.07mg | 4% |
| Cholesterol | 0mg | 13mg | 4% |
| Potassium | 35mg | 178mg | 4% |
| Vitamin B5 | 0.39mg | 0.26mg | 3% |
| Calories | 130kcal | 187kcal | 3% |
| Vitamin A | 0µg | 24µg | 3% |
| Iron | 1.2mg | 1mg | 3% |
| Vitamin C | 0mg | 2.2mg | 2% |
| Fiber | 0.4g | 0g | 2% |
| Magnesium | 12mg | 19mg | 2% |
| Zinc | 0.49mg | 0.56mg | 1% |
| Vitamin B6 | 0.093mg | 0.081mg | 1% |
| Calcium | 10mg | 17mg | 1% |
| Net carbs | 27.77g | 9.41g | N/A |
| Sugar | 0.05g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Choline | 2.1mg | 0% | |
| Tryptophan | 0.031mg | 0.18mg | 0% |
| Threonine | 0.096mg | 0.701mg | 0% |
| Isoleucine | 0.116mg | 0.739mg | 0% |
| Leucine | 0.222mg | 1.293mg | 0% |
| Lysine | 0.097mg | 1.457mg | 0% |
| Methionine | 0.063mg | 0.47mg | 0% |
| Phenylalanine | 0.144mg | 0.626mg | 0% |
| Valine | 0.164mg | 0.824mg | 0% |
| Histidine | 0.063mg | 0.467mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - DHA | 0g | 0.055g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
27%
Minerals Daily Need Coverage Score
22%
49%
Comparison summary
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 60)
Which food is cheaper?
Tuna salad is cheaper (difference - $1)
Which food is richer in minerals?
Tuna salad is relatively richer in minerals
Which food is lower in Cholesterol?
Rice is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Rice contains less Sodium (difference - 401mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 1.467g)
Which food is richer in vitamins?
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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.