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Tuna salad vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between tuna salad and wild rice raw?

  • Tuna salad is richer in selenium and vitamin B12, while wild rice raw is higher in manganese, zinc, copper, magnesium, phosphorus, fiber, vitamin B6, and folate.
  • Tuna salad's daily need coverage for selenium is 70% higher.

We used Fish, tuna salad and Wild rice, raw types in this comparison.

Infographic

Tuna salad vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more SeleniumSelenium +1371.4%
Contains more MagnesiumMagnesium +831.6%
Contains more CalciumCalcium +23.5%
Contains more PotassiumPotassium +139.9%
Contains more IronIron +96%
Contains more CopperCopper +261.4%
Contains more ZincZinc +964.3%
Contains more PhosphorusPhosphorus +143.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +3222.5%

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%
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +271%
Contains more Vitamin B2Vitamin B2 +274.3%
Contains more Vitamin B5Vitamin B5 +313.1%
Contains more Vitamin B6Vitamin B6 +382.7%
Contains more FolateFolate +1087.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.733mg

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +757.4%
Contains more WaterWater +713.9%
Contains more OtherOther +39.2%
Contains more CarbsCarbs +696%
~equal in Protein ~14.73g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +1715.7%
Contains more Poly. FatPolyunsaturated fat +509.8%
Contains less Sat. FatSaturated fat -89.9%

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 Wild rice raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Wild rice raw DV% diff.
Selenium 41.2µg 2.8µg 70%
Manganese 0.04mg 1.329mg 56%
Vitamin B12 1.2µg 0µg 50%
Zinc 0.56mg 5.96mg 49%
Copper 0.145mg 0.524mg 42%
Magnesium 19mg 177mg 38%
Phosphorus 178mg 433mg 36%
Fiber 0g 6.2g 25%
Vitamin B6 0.081mg 0.391mg 24%
Polyunsaturated fat 4.122g 0.676g 23%
Folate 8µg 95µg 22%
Carbs 9.41g 74.9g 22%
Sodium 402mg 7mg 17%
Vitamin B5 0.26mg 1.074mg 16%
Vitamin B2 0.07mg 0.262mg 15%
Fats 9.26g 1.08g 13%
Iron 1mg 1.96mg 12%
Calories 187kcal 357kcal 9%
Monounsaturated fat 2.887g 0.159g 7%
Potassium 178mg 427mg 7%
Vitamin B1 0.031mg 0.115mg 7%
Saturated fat 1.544g 0.156g 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Cholesterol 13mg 0mg 4%
Protein 16.04g 14.73g 3%
Vitamin A 24µg 1µg 3%
Vitamin K 1.9µg 2%
Vitamin C 2.2mg 0mg 2%
Net carbs 9.41g 68.7g N/A
Calcium 17mg 21mg 0%
Sugar 2.5g N/A
Vitamin B3 6.7mg 6.733mg 0%
Tryptophan 0.18mg 0.179mg 0%
Threonine 0.701mg 0.469mg 0%
Isoleucine 0.739mg 0.618mg 0%
Leucine 1.293mg 1.018mg 0%
Lysine 1.457mg 0.629mg 0%
Methionine 0.47mg 0.438mg 0%
Phenylalanine 0.626mg 0.721mg 0%
Valine 0.824mg 0.858mg 0%
Histidine 0.467mg 0.384mg 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 Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
Minerals Daily Need Coverage Score
49%
Tuna salad
96%
Wild rice raw

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 395mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 1.388g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 57)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.