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Tuna salad vs. Glutinous rice — In-Depth Nutrition Comparison

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Summary of differences between tuna salad and glutinous rice

  • Tuna salad has more selenium, vitamin B12, vitamin B3, phosphorus, iron, and copper; however, glutinous rice is higher in manganese.
  • Tuna salad covers your daily need for selenium, 65% more than glutinous rice.
  • Glutinous rice has less sodium.

These are the specific foods used in this comparison Fish, tuna salad and Rice, white, glutinous, unenriched, cooked.

Infographic

Tuna salad vs Glutinous 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +1680%
Contains more IronIron +614.3%
Contains more CopperCopper +195.9%
Contains more ZincZinc +36.6%
Contains more PhosphorusPhosphorus +2125%
Contains more SeleniumSelenium +635.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +555%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +438.5%
Contains more Vitamin B3Vitamin B3 +2210.3%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin B6Vitamin B6 +211.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +694.1%
Contains more FatsFats +4773.7%
Contains more OtherOther +2942.9%
Contains more CarbsCarbs +124.1%
Contains more WaterWater +21.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +4024.3%
Contains more Poly. FatPolyunsaturated fat +5873.9%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna salad Glutinous rice DV% diff.
Selenium 41.2µg 5.6µg 65%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.29mg 40%
Protein 16.04g 2.02g 28%
Polyunsaturated fat 4.122g 0.069g 27%
Phosphorus 178mg 8mg 24%
Sodium 402mg 5mg 17%
Fats 9.26g 0.19g 14%
Copper 0.145mg 0.049mg 11%
Iron 1mg 0.14mg 11%
Manganese 0.04mg 0.262mg 10%
Monounsaturated fat 2.887g 0.07g 7%
Saturated fat 1.544g 0.039g 7%
Calories 187kcal 97kcal 5%
Potassium 178mg 10mg 5%
Vitamin B6 0.081mg 0.026mg 4%
Cholesterol 13mg 0mg 4%
Carbs 9.41g 21.09g 4%
Vitamin B2 0.07mg 0.013mg 4%
Fiber 0g 1g 4%
Vitamin A 24µg 0µg 3%
Magnesium 19mg 5mg 3%
Calcium 17mg 2mg 2%
Folate 8µg 1µg 2%
Vitamin C 2.2mg 0mg 2%
Vitamin B1 0.031mg 0.02mg 1%
Vitamin B5 0.26mg 0.215mg 1%
Zinc 0.56mg 0.41mg 1%
Net carbs 9.41g 20.09g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.18mg 0.023mg 0%
Threonine 0.701mg 0.072mg 0%
Isoleucine 0.739mg 0.087mg 0%
Leucine 1.293mg 0.167mg 0%
Lysine 1.457mg 0.073mg 0%
Methionine 0.47mg 0.047mg 0%
Phenylalanine 0.626mg 0.108mg 0%
Valine 0.824mg 0.123mg 0%
Histidine 0.467mg 0.047mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Glutinous rice
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
27%
Tuna salad
3%
Glutinous rice
Minerals Daily Need Coverage Score
49%
Tuna salad
11%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 98)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $1)
Which food is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food is richer in vitamins?
Tuna salad
Tuna salad is relatively richer in vitamins
Which food is lower in Cholesterol?
Glutinous rice
Glutinous rice is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 397mg)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 1.505g)

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.