Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tuna salad vs. Rye — In-Depth Nutrition Comparison

Compare

Significant differences between tuna salad and rye

  • Tuna salad has more vitamin B12 and selenium; however, rye is richer in manganese, fiber, copper, vitamin B5, vitamin B1, phosphorus, magnesium, and iron.
  • Rye covers your daily manganese needs 110% more than tuna salad.

Specific food types used in this comparison are Fish, tuna salad and Rye grain.

Infographic

Tuna salad vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more SeleniumSelenium +196.4%
Contains more MagnesiumMagnesium +478.9%
Contains more CalciumCalcium +41.2%
Contains more PotassiumPotassium +186.5%
Contains more IronIron +163%
Contains more CopperCopper +153.1%
Contains more ZincZinc +373.2%
Contains more PhosphorusPhosphorus +86.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +6342.5%

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%
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B3Vitamin B3 +56.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +919.4%
Contains more Vitamin B2Vitamin B2 +258.6%
Contains more Vitamin B5Vitamin B5 +460%
Contains more Vitamin B6Vitamin B6 +263%
Contains more FolateFolate +375%
~equal in Vitamin D ~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
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +55.1%
Contains more FatsFats +468.1%
Contains more WaterWater +495.8%
Contains more OtherOther +35.7%
Contains more CarbsCarbs +706.2%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +1288%
Contains more Poly. FatPolyunsaturated fat +437.4%
Contains less Sat. FatSaturated fat -87.2%

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 Rye
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tuna salad Rye DV% diff.
Manganese 0.04mg 2.577mg 110%
Fiber 0g 15.1g 60%
Selenium 41.2µg 13.9µg 50%
Vitamin B12 1.2µg 0µg 50%
Copper 0.145mg 0.367mg 25%
Vitamin B5 0.26mg 1.456mg 24%
Vitamin B1 0.031mg 0.316mg 24%
Polyunsaturated fat 4.122g 0.767g 22%
Phosphorus 178mg 332mg 22%
Carbs 9.41g 75.86g 22%
Magnesium 19mg 110mg 22%
Iron 1mg 2.63mg 20%
Zinc 0.56mg 2.65mg 19%
Sodium 402mg 2mg 17%
Vitamin B6 0.081mg 0.294mg 16%
Vitamin B3 6.7mg 4.27mg 15%
Vitamin B2 0.07mg 0.251mg 14%
Fats 9.26g 1.63g 12%
Protein 16.04g 10.34g 11%
Potassium 178mg 510mg 10%
Folate 8µg 38µg 8%
Calories 187kcal 338kcal 8%
Monounsaturated fat 2.887g 0.208g 7%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Saturated fat 1.544g 0.197g 6%
Vitamin K 5.9µg 5%
Cholesterol 13mg 0mg 4%
Vitamin A 24µg 1µg 3%
Vitamin C 2.2mg 0mg 2%
Calcium 17mg 24mg 1%
Net carbs 9.41g 60.76g N/A
Sugar 0.98g N/A
Tryptophan 0.18mg 0.108mg 0%
Threonine 0.701mg 0.289mg 0%
Isoleucine 0.739mg 0.208mg 0%
Leucine 1.293mg 0.563mg 0%
Lysine 1.457mg 0.286mg 0%
Methionine 0.47mg 0.153mg 0%
Phenylalanine 0.626mg 0.435mg 0%
Valine 0.824mg 0.317mg 0%
Histidine 0.467mg 0.189mg 0%
Fructose 0.11g 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 Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
35%
Rye
Minerals Daily Need Coverage Score
49%
Tuna salad
98%
Rye

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 34)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 400mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 1.347g)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.