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Tuna vs. Rice — In-Depth Nutrition Comparison

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What are the main differences between tuna and rice?

  • Tuna is richer in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, potassium, and choline, yet rice is richer in manganese and folate.
  • Tuna's daily need coverage for selenium is 183% higher.
  • Rice contains less cholesterol.
  • Tuna has a lower glycemic index than rice.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Tuna 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.
Tuna
Tuna
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Rice
Rice
5
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 +250%
Contains more PotassiumPotassium +1405.7%
Contains more PhosphorusPhosphorus +674.4%
Contains more SeleniumSelenium +1342.7%
Contains more CalciumCalcium +150%
Contains more IronIron +30.4%
Contains more CopperCopper +60.5%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +3530.8%
~equal in Zinc ~0.49mg

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.
Tuna
Tuna
9
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Rice
Rice
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +953.8%
Contains more Vitamin B3Vitamin B3 +1395.3%
Contains more Vitamin B6Vitamin B6 +1016.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +3595.2%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more FolateFolate +2800%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Rice DV% diff.
Selenium 108.2µg 7.5µg 183%
Vitamin B3 22.07mg 1.476mg 129%
Vitamin B12 2.35µg 0µg 98%
Vitamin B6 1.038mg 0.093mg 73%
Protein 29.15g 2.69g 53%
Phosphorus 333mg 43mg 41%
Manganese 0.013mg 0.472mg 20%
Cholesterol 47mg 0mg 16%
Folate 2µg 58µg 14%
Potassium 527mg 35mg 14%
Choline 77.6mg 2.1mg 14%
Vitamin D 82IU 0IU 10%
Vitamin B2 0.137mg 0.013mg 10%
Vitamin D 2µg 0µg 10%
Carbs 0g 28.17g 9%
Magnesium 42mg 12mg 7%
Iron 0.92mg 1.2mg 4%
Copper 0.043mg 0.069mg 3%
Sodium 54mg 1mg 2%
Vitamin A 22µg 0µg 2%
Vitamin E 0.29mg 0.04mg 2%
Fiber 0g 0.4g 2%
Vitamin B1 0.134mg 0.163mg 2%
Saturated fat 0.205g 0.077g 1%
Polyunsaturated fat 0.175g 0.076g 1%
Calcium 4mg 10mg 1%
Vitamin B5 0.334mg 0.39mg 1%
Calories 130kcal 130kcal 0%
Fats 0.59g 0.28g 0%
Net carbs 0g 27.77g N/A
Sugar 0g 0.05g N/A
Zinc 0.45mg 0.49mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.02g N/A
Monounsaturated fat 0.138g 0.088g 0%
Tryptophan 0.313mg 0.031mg 0%
Threonine 1.224mg 0.096mg 0%
Isoleucine 1.287mg 0.116mg 0%
Leucine 2.27mg 0.222mg 0%
Lysine 2.565mg 0.097mg 0%
Methionine 0.827mg 0.063mg 0%
Phenylalanine 1.091mg 0.144mg 0%
Valine 1.438mg 0.164mg 0%
Histidine 0.822mg 0.063mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
4
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Rice
Rice
1
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 +983.6%
Contains more FatsFats +110.7%
Contains more OtherOther +204.8%
Contains more CarbsCarbs +∞%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
2
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 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 +56.8%
Contains more Poly. FatPolyunsaturated fat +130.3%
Contains less Sat. FatSaturated fat -62.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.