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  6. Tuna Bluefin vs. Rice

Tuna Bluefin vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between tuna Bluefin and rice

  • Tuna Bluefin has more vitamin B12, selenium, vitamin B3, vitamin A, phosphorus, vitamin B6, vitamin B2, and vitamin B5; however, rice is higher in manganese.
  • Tuna Bluefin covers your daily need for vitamin B12, 453% more than rice.
  • Rice has less cholesterol.
  • The glycemic index of rice is higher.

These are the specific foods used in this comparison Fish, tuna, fresh, bluefin, cooked, dry heat and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Tuna Bluefin vs Rice 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +822.9%
Contains more CopperCopper +59.4%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +658.1%
Contains more SeleniumSelenium +524%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +2260%
~equal in Calcium ~10mg
~equal in Iron ~1.2mg

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Rice
Rice
3
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B2Vitamin B2 +2253.8%
Contains more Vitamin B3Vitamin B3 +614.1%
Contains more Vitamin B5Vitamin B5 +251.3%
Contains more Vitamin B6Vitamin B6 +464.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2800%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Rice DV% diff.
Vitamin B12 10.88µg 0µg 453%
Vitamin A 757µg 0µg 84%
Selenium 46.8µg 7.5µg 71%
Vitamin B3 10.54mg 1.476mg 57%
Protein 29.91g 2.69g 54%
Phosphorus 326mg 43mg 40%
Vitamin B6 0.525mg 0.093mg 33%
Vitamin B2 0.306mg 0.013mg 23%
Manganese 0.02mg 0.472mg 20%
Vitamin B5 1.37mg 0.39mg 20%
Cholesterol 49mg 0mg 16%
Folate 2µg 58µg 14%
Polyunsaturated fat 1.844g 0.076g 12%
Magnesium 64mg 12mg 12%
Vitamin B1 0.278mg 0.163mg 10%
Carbs 0g 28.17g 9%
Fats 6.28g 0.28g 9%
Potassium 323mg 35mg 8%
Saturated fat 1.612g 0.077g 7%
Copper 0.11mg 0.069mg 5%
Monounsaturated fat 2.053g 0.088g 5%
Calories 184kcal 130kcal 3%
Zinc 0.77mg 0.49mg 3%
Sodium 50mg 1mg 2%
Fiber 0g 0.4g 2%
Iron 1.31mg 1.2mg 1%
Net carbs 0g 27.77g N/A
Calcium 10mg 10mg 0%
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.335mg 0.031mg 0%
Threonine 1.311mg 0.096mg 0%
Isoleucine 1.378mg 0.116mg 0%
Leucine 2.431mg 0.222mg 0%
Lysine 2.747mg 0.097mg 0%
Methionine 0.885mg 0.063mg 0%
Phenylalanine 1.168mg 0.144mg 0%
Valine 1.541mg 0.164mg 0%
Histidine 0.88mg 0.063mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +1011.9%
Contains more FatsFats +2142.9%
Contains more OtherOther +1023.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +2233%
Contains more Poly. FatPolyunsaturated fat +2326.3%
Contains less Sat. FatSaturated fat -95.2%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.