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  6. Tuna salad vs. Rice

Tuna salad vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between tuna salad and rice

  • Tuna salad has more selenium, vitamin B12, vitamin B3, phosphorus, and copper; however, rice is higher in manganese, folate, and vitamin B1.
  • Tuna salad covers your daily need for selenium, 61% more than rice.
  • Rice has less sodium.

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

Infographic

Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Rice
Rice
3
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 +58.3%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +408.6%
Contains more CopperCopper +110.1%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +314%
Contains more SeleniumSelenium +449.3%
Contains more IronIron +20%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1080%

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%
Rice
Rice
6
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +438.5%
Contains more Vitamin B3Vitamin B3 +353.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +425.8%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more FolateFolate +625%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Rice DV% diff.
Selenium 41.2µg 7.5µg 61%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 1.476mg 33%
Polyunsaturated fat 4.122g 0.076g 27%
Protein 16.04g 2.69g 27%
Phosphorus 178mg 43mg 19%
Manganese 0.04mg 0.472mg 19%
Sodium 402mg 1mg 17%
Fats 9.26g 0.28g 14%
Folate 8µg 58µg 13%
Vitamin B1 0.031mg 0.163mg 11%
Copper 0.145mg 0.069mg 8%
Saturated fat 1.544g 0.077g 7%
Monounsaturated fat 2.887g 0.088g 7%
Carbs 9.41g 28.17g 6%
Vitamin B2 0.07mg 0.013mg 4%
Cholesterol 13mg 0mg 4%
Potassium 178mg 35mg 4%
Vitamin B5 0.26mg 0.39mg 3%
Calories 187kcal 130kcal 3%
Vitamin A 24µg 0µg 3%
Iron 1mg 1.2mg 3%
Vitamin C 2.2mg 0mg 2%
Fiber 0g 0.4g 2%
Magnesium 19mg 12mg 2%
Zinc 0.56mg 0.49mg 1%
Vitamin B6 0.081mg 0.093mg 1%
Calcium 17mg 10mg 1%
Net carbs 9.41g 27.77g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.18mg 0.031mg 0%
Threonine 0.701mg 0.096mg 0%
Isoleucine 0.739mg 0.116mg 0%
Leucine 1.293mg 0.222mg 0%
Lysine 1.457mg 0.097mg 0%
Methionine 0.47mg 0.063mg 0%
Phenylalanine 0.626mg 0.144mg 0%
Valine 0.824mg 0.164mg 0%
Histidine 0.467mg 0.063mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

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
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 +496.3%
Contains more FatsFats +3207.1%
Contains more OtherOther +407.1%
Contains more CarbsCarbs +199.4%
~equal in Water ~68.44g

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
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 +3180.7%
Contains more Poly. FatPolyunsaturated fat +5323.7%
Contains less Sat. FatSaturated fat -95%

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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. 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.