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Rye vs. Tuna salad — In-Depth Nutrition Comparison

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Significant differences between rye and tuna salad

  • Rye has more manganese, fiber, copper, vitamin B5, vitamin B1, phosphorus, magnesium, and iron; however, tuna salad is richer in vitamin B12 and selenium.
  • Rye covers your daily manganese needs 110% more than tuna salad.

Specific food types used in this comparison are Rye grain and Fish, tuna salad.

Infographic

Rye 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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +478.9%
Contains more CalciumCalcium +41.2%
Contains more PotassiumPotassium +186.5%
Contains more IronIron +163%
Contains more CopperCopper +153.1%
Contains more ZincZinc +373.2%
Contains more PhosphorusPhosphorus +86.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +6342.5%
Contains more SeleniumSelenium +196.4%

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
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 +919.4%
Contains more Vitamin B2Vitamin B2 +258.6%
Contains more Vitamin B5Vitamin B5 +460%
Contains more Vitamin B6Vitamin B6 +263%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +375%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B3Vitamin B3 +56.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +706.2%
Contains more ProteinProtein +55.1%
Contains more FatsFats +468.1%
Contains more WaterWater +495.8%
Contains more OtherOther +35.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -87.2%
Contains more Mono. FatMonounsaturated fat +1288%
Contains more Poly. FatPolyunsaturated fat +437.4%

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 salad
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Rye Tuna salad DV% diff.
Manganese 2.577mg 0.04mg 110%
Fiber 15.1g 0g 60%
Selenium 13.9µg 41.2µg 50%
Vitamin B12 0µg 1.2µg 50%
Copper 0.367mg 0.145mg 25%
Vitamin B5 1.456mg 0.26mg 24%
Vitamin B1 0.316mg 0.031mg 24%
Polyunsaturated fat 0.767g 4.122g 22%
Phosphorus 332mg 178mg 22%
Carbs 75.86g 9.41g 22%
Magnesium 110mg 19mg 22%
Iron 2.63mg 1mg 20%
Zinc 2.65mg 0.56mg 19%
Sodium 2mg 402mg 17%
Vitamin B6 0.294mg 0.081mg 16%
Vitamin B3 4.27mg 6.7mg 15%
Vitamin B2 0.251mg 0.07mg 14%
Fats 1.63g 9.26g 12%
Protein 10.34g 16.04g 11%
Potassium 510mg 178mg 10%
Folate 38µg 8µg 8%
Calories 338kcal 187kcal 8%
Monounsaturated fat 0.208g 2.887g 7%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Saturated fat 0.197g 1.544g 6%
Vitamin K 5.9µg 5%
Cholesterol 0mg 13mg 4%
Vitamin A 1µg 24µg 3%
Vitamin C 0mg 2.2mg 2%
Calcium 24mg 17mg 1%
Net carbs 60.76g 9.41g N/A
Sugar 0.98g N/A
Tryptophan 0.108mg 0.18mg 0%
Threonine 0.289mg 0.701mg 0%
Isoleucine 0.208mg 0.739mg 0%
Leucine 0.563mg 1.293mg 0%
Lysine 0.286mg 1.457mg 0%
Methionine 0.153mg 0.47mg 0%
Phenylalanine 0.435mg 0.626mg 0%
Valine 0.317mg 0.824mg 0%
Histidine 0.189mg 0.467mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Tuna salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Rye
27%
Tuna salad
Minerals Daily Need Coverage Score
98%
Rye
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 34)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 400mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 1.347g)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins

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 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.