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  6. Rye vs. Tuna

Rye vs. Tuna — In-Depth Nutrition Comparison

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Summary of differences between Rye and Tuna

  • Rye has more Manganese, Fiber, Copper, Vitamin B5, Iron, and Zinc, while Tuna has more Selenium, Vitamin B3, Vitamin B12, and Vitamin B6.
  • Tuna covers your daily need of Selenium 171% more than Rye.

These are the specific foods used in this comparison Rye grain and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Rye vs Tuna 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.
Rye
Rye
7
:
3
Tuna
Tuna
Contains more Calcium +500%
Contains more Iron +185.9%
Contains more Magnesium +161.9%
Contains less Sodium -96.3%
Contains more Zinc +488.9%
Contains more Copper +753.5%
Contains more Manganese +19723.1%
Contains more Selenium +678.4%
Equal in Phosphorus - 333
Equal in Potassium - 527
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +500%
Contains more Iron +185.9%
Contains more Magnesium +161.9%
Contains less Sodium -96.3%
Contains more Zinc +488.9%
Contains more Copper +753.5%
Contains more Manganese +19723.1%
Contains more Selenium +678.4%
Equal in Phosphorus - 333
Equal in Potassium - 527

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.
Rye
Rye
6
:
5
Tuna
Tuna
Contains more Vitamin E +193.1%
Contains more Vitamin B1 +135.8%
Contains more Vitamin B2 +83.2%
Contains more Vitamin B5 +335.9%
Contains more Folate +1800%
Contains more Vitamin K +5800%
Contains more Vitamin A +490.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +416.9%
Contains more Vitamin B6 +253.1%
Contains more Vitamin B12 +∞%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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%
Contains more Vitamin E +193.1%
Contains more Vitamin B1 +135.8%
Contains more Vitamin B2 +83.2%
Contains more Vitamin B5 +335.9%
Contains more Folate +1800%
Contains more Vitamin K +5800%
Contains more Vitamin A +490.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +416.9%
Contains more Vitamin B6 +253.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
:
2
Tuna
Tuna
Contains more Fats +176.3%
Contains more Carbs +∞%
Contains more Other +22.7%
Contains more Protein +181.9%
Contains more Water +550.8%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +176.3%
Contains more Carbs +∞%
Contains more Other +22.7%
Contains more Protein +181.9%
Contains more Water +550.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
3
:
0
Tuna
Tuna
Contains more Monounsaturated Fat +50.7%
Contains more Polyunsaturated fat +338.3%
Equal in Saturated Fat - 0.205
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +50.7%
Contains more Polyunsaturated fat +338.3%
Equal in Saturated Fat - 0.205

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Tuna Opinion
Net carbs 60.76g 0g Rye
Protein 10.34g 29.15g Tuna
Fats 1.63g 0.59g Rye
Carbs 75.86g 0g Rye
Calories 338kcal 130kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 0g Tuna
Fiber 15.1g 0g Rye
Calcium 24mg 4mg Rye
Iron 2.63mg 0.92mg Rye
Magnesium 110mg 42mg Rye
Phosphorus 332mg 333mg Tuna
Potassium 510mg 527mg Tuna
Sodium 2mg 54mg Rye
Zinc 2.65mg 0.45mg Rye
Copper 0.367mg 0.043mg Rye
Manganese 2.577mg 0.013mg Rye
Selenium 13.9µg 108.2µg Tuna
Vitamin A 11IU 65IU Tuna
Vitamin A RAE 1µg 22µg Tuna
Vitamin E 0.85mg 0.29mg Rye
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin B1 0.316mg 0.134mg Rye
Vitamin B2 0.251mg 0.137mg Rye
Vitamin B3 4.27mg 22.07mg Tuna
Vitamin B5 1.456mg 0.334mg Rye
Vitamin B6 0.294mg 1.038mg Tuna
Folate 38µg 2µg Rye
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 5.9µg 0.1µg Rye
Tryptophan 0.108mg 0.313mg Tuna
Threonine 0.289mg 1.224mg Tuna
Isoleucine 0.208mg 1.287mg Tuna
Leucine 0.563mg 2.27mg Tuna
Lysine 0.286mg 2.565mg Tuna
Methionine 0.153mg 0.827mg Tuna
Phenylalanine 0.435mg 1.091mg Tuna
Valine 0.317mg 1.438mg Tuna
Histidine 0.189mg 0.822mg Tuna
Cholesterol 0mg 47mg Rye
Trans Fat 0g 0.02g Rye
Saturated Fat 0.197g 0.205g Rye
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 0.208g 0.138g Rye
Polyunsaturated fat 0.767g 0.175g Rye
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
36%
Rye
92%
Tuna
Minerals Daily Need Coverage Score
98%
Rye
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 34)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.008g)
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.
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.