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  6. Tuna Bluefin vs. Brown rice

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

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A recap on differences between tuna Bluefin and brown rice

  • Tuna Bluefin is higher in vitamin B12, selenium, vitamin A, vitamin B3, phosphorus, vitamin B6, vitamin B5, and vitamin B2, yet brown rice is higher in manganese.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than brown rice.
  • The amount of cholesterol in brown rice is lower.
  • The glycemic index of tuna Bluefin is lower.

Food varieties used in this article are Fish, tuna, fresh, bluefin, cooked, dry heat and Rice, brown, long-grain, cooked.

Infographic

Tuna Bluefin vs Brown 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%
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%
Contains more MagnesiumMagnesium +64.1%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +275.6%
Contains more IronIron +133.9%
Contains more PhosphorusPhosphorus +216.5%
Contains more SeleniumSelenium +706.9%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +4770%
~equal in Copper ~0.106mg
~equal in Zinc ~0.71mg

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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +56.2%
Contains more Vitamin B2Vitamin B2 +343.5%
Contains more Vitamin B3Vitamin B3 +311.6%
Contains more Vitamin B5Vitamin B5 +260.5%
Contains more Vitamin B6Vitamin B6 +326.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Brown rice DV% diff.
Vitamin B12 10.88µg 0µg 453%
Vitamin A 757µg 0µg 84%
Selenium 46.8µg 5.8µg 75%
Protein 29.91g 2.74g 54%
Vitamin B3 10.54mg 2.561mg 50%
Manganese 0.02mg 0.974mg 41%
Phosphorus 326mg 103mg 32%
Vitamin B6 0.525mg 0.123mg 31%
Vitamin B5 1.37mg 0.38mg 20%
Vitamin B2 0.306mg 0.069mg 18%
Cholesterol 49mg 0mg 16%
Polyunsaturated fat 1.844g 0.366g 10%
Starch 24.79g 10%
Carbs 0g 25.58g 9%
Iron 1.31mg 0.56mg 9%
Vitamin B1 0.278mg 0.178mg 8%
Fats 6.28g 0.97g 8%
Potassium 323mg 86mg 7%
Saturated fat 1.612g 0.26g 6%
Magnesium 64mg 39mg 6%
Fiber 0g 1.6g 6%
Monounsaturated fat 2.053g 0.369g 4%
Calories 184kcal 123kcal 3%
Sodium 50mg 4mg 2%
Folate 2µg 9µg 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Zinc 0.77mg 0.71mg 1%
Calcium 10mg 3mg 1%
Net carbs 0g 23.98g N/A
Sugar 0.24g N/A
Copper 0.11mg 0.106mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.335mg 0.033mg 0%
Threonine 1.311mg 0.095mg 0%
Isoleucine 1.378mg 0.109mg 0%
Leucine 2.431mg 0.214mg 0%
Lysine 2.747mg 0.099mg 0%
Methionine 0.885mg 0.058mg 0%
Phenylalanine 1.168mg 0.133mg 0%
Valine 1.541mg 0.151mg 0%
Histidine 0.88mg 0.066mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.16g 0g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +991.6%
Contains more FatsFats +547.4%
Contains more OtherOther +972.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.9%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +456.4%
Contains more Poly. FatPolyunsaturated fat +403.8%
Contains less Sat. FatSaturated fat -83.9%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.