Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Tuna salad
  5. Compare
  6. Tuna salad vs. Brown rice

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

Compare

A recap on differences between tuna salad and brown rice

  • Tuna salad is higher in selenium, vitamin B1,2, vitamin B3, phosphorus, and iron, yet brown rice is higher in manganese, vitamin B1, and fiber.
  • Tuna salad covers your daily selenium needs 64% more than brown rice.
  • The amount of sodium in brown rice is lower.

Food varieties used in this article are Fish, tuna salad and Rice, brown, long-grain, cooked.

Infographic

Tuna salad 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 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +107%
Contains more IronIron +78.6%
Contains more CopperCopper +36.8%
Contains more PhosphorusPhosphorus +72.8%
Contains more SeleniumSelenium +610.3%
Contains more MagnesiumMagnesium +105.3%
Contains more ZincZinc +26.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2335%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +161.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +474.2%
Contains more Vitamin B5Vitamin B5 +46.2%
Contains more Vitamin B6Vitamin B6 +51.9%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg

All nutrients comparison - raw data values

Nutrient Tuna salad Brown rice DV% diff.
Selenium 41.2µg 5.8µg 64%
Vitamin B12 1.2µg 0µg 50%
Manganese 0.04mg 0.974mg 41%
Protein 16.04g 2.74g 27%
Vitamin B3 6.7mg 2.561mg 26%
Polyunsaturated fat 4.122g 0.366g 25%
Sodium 402mg 4mg 17%
Fats 9.26g 0.97g 13%
Vitamin B1 0.031mg 0.178mg 12%
Phosphorus 178mg 103mg 11%
Starch 24.79g 10%
Fiber 0g 1.6g 6%
Saturated fat 1.544g 0.26g 6%
Monounsaturated fat 2.887g 0.369g 6%
Iron 1mg 0.56mg 6%
Magnesium 19mg 39mg 5%
Carbs 9.41g 25.58g 5%
Copper 0.145mg 0.106mg 4%
Cholesterol 13mg 0mg 4%
Vitamin B6 0.081mg 0.123mg 3%
Calories 187kcal 123kcal 3%
Vitamin A 24µg 0µg 3%
Potassium 178mg 86mg 3%
Vitamin B5 0.26mg 0.38mg 2%
Vitamin C 2.2mg 0mg 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Zinc 0.56mg 0.71mg 1%
Calcium 17mg 3mg 1%
Net carbs 9.41g 23.98g N/A
Sugar 0.24g N/A
Vitamin B2 0.07mg 0.069mg 0%
Vitamin K 0.2µg 0%
Folate 8µg 9µg 0%
Tryptophan 0.18mg 0.033mg 0%
Threonine 0.701mg 0.095mg 0%
Isoleucine 0.739mg 0.109mg 0%
Leucine 1.293mg 0.214mg 0%
Lysine 1.457mg 0.099mg 0%
Methionine 0.47mg 0.058mg 0%
Phenylalanine 0.626mg 0.133mg 0%
Valine 0.824mg 0.151mg 0%
Histidine 0.467mg 0.066mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
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 +485.4%
Contains more FatsFats +854.6%
Contains more OtherOther +384.1%
Contains more CarbsCarbs +171.8%
Contains more WaterWater +11.3%

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
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 +682.4%
Contains more Poly. FatPolyunsaturated fat +1026.2%
Contains less Sat. FatSaturated fat -83.2%

People also compare

Tuna salad
Tuna salad vs Tuna Bluefin
Tuna Bluefin
Tuna salad
Tuna salad vs Caesar salad
Caesar salad
Tuna salad
Tuna salad vs Taco salad
Taco salad
Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice

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. 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.