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  6. Tuna vs. Rye

Tuna vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between tuna and rye

  • Tuna has more selenium, vitamin B3, vitamin B12, and vitamin B6, while rye has more manganese, fiber, copper, vitamin B5, iron, and zinc.
  • Tuna covers your daily need for selenium, 171% more than rye.
  • Tuna has a lower glycemic index. The glycemic index of tuna is 0, while the glycemic index of rye is 34.

These are the specific foods used in this comparison Fish, tuna, yellowfin, fresh, cooked, dry heat and Rye grain.

Infographic

Tuna 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.
Tuna
Tuna
1
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%
Rye
Rye
7
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 +678.4%
Contains more MagnesiumMagnesium +161.9%
Contains more CalciumCalcium +500%
Contains more IronIron +185.9%
Contains more CopperCopper +753.5%
Contains more ZincZinc +488.9%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +19723.1%
~equal in Potassium ~510mg
~equal in Phosphorus ~332mg

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
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Rye
Rye
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +416.9%
Contains more Vitamin B6Vitamin B6 +253.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +155.3%
Contains more Vitamin EVitamin E +193.1%
Contains more Vitamin B1Vitamin B1 +135.8%
Contains more Vitamin B2Vitamin B2 +83.2%
Contains more Vitamin B5Vitamin B5 +335.9%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +1800%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Rye DV% diff.
Selenium 108.2µg 13.9µg 171%
Vitamin B3 22.07mg 4.27mg 111%
Manganese 0.013mg 2.577mg 111%
Vitamin B12 2.35µg 0µg 98%
Fiber 0g 15.1g 60%
Vitamin B6 1.038mg 0.294mg 57%
Protein 29.15g 10.34g 38%
Copper 0.043mg 0.367mg 36%
Carbs 0g 75.86g 25%
Vitamin B5 0.334mg 1.456mg 22%
Iron 0.92mg 2.63mg 21%
Zinc 0.45mg 2.65mg 20%
Cholesterol 47mg 0mg 16%
Magnesium 42mg 110mg 16%
Vitamin B1 0.134mg 0.316mg 15%
Vitamin D 2µg 0µg 10%
Calories 130kcal 338kcal 10%
Vitamin D 82IU 0IU 10%
Vitamin B2 0.137mg 0.251mg 9%
Choline 77.6mg 30.4mg 9%
Folate 2µg 38µg 9%
Vitamin K 0.1µg 5.9µg 5%
Polyunsaturated fat 0.175g 0.767g 4%
Vitamin E 0.29mg 0.85mg 4%
Calcium 4mg 24mg 2%
Fats 0.59g 1.63g 2%
Sodium 54mg 2mg 2%
Vitamin A 22µg 1µg 2%
Potassium 527mg 510mg 1%
Net carbs 0g 60.76g N/A
Sugar 0g 0.98g N/A
Phosphorus 333mg 332mg 0%
Trans fat 0.02g 0g N/A
Saturated fat 0.205g 0.197g 0%
Monounsaturated fat 0.138g 0.208g 0%
Tryptophan 0.313mg 0.108mg 0%
Threonine 1.224mg 0.289mg 0%
Isoleucine 1.287mg 0.208mg 0%
Leucine 2.27mg 0.563mg 0%
Lysine 2.565mg 0.286mg 0%
Methionine 0.827mg 0.153mg 0%
Phenylalanine 1.091mg 0.435mg 0%
Valine 1.438mg 0.317mg 0%
Histidine 0.822mg 0.189mg 0%
Fructose 0.11g 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
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Rye
Rye
3
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 +181.9%
Contains more WaterWater +550.8%
Contains more FatsFats +176.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
0
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Rye
Rye
3
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 +50.7%
Contains more Poly. FatPolyunsaturated fat +338.3%
~equal in Saturated fat ~0.197g

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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. 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.