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  6. Tuna vs. Wild rice

Tuna vs. Wild rice — In-Depth Nutrition Comparison

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Significant differences between tuna and wild rice

  • Tuna has more selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, vitamin D, potassium, and choline; however, wild rice is richer in manganese.
  • Tuna covers your daily selenium needs 195% more than wild rice.
  • Wild rice contains less cholesterol.
  • Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of tuna is 0.

Specific food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Wild rice, cooked.

Infographic

Tuna vs Wild 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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +421.8%
Contains more IronIron +53.3%
Contains more PhosphorusPhosphorus +306.1%
Contains more SeleniumSelenium +13425%
Contains more CopperCopper +181.4%
Contains more ZincZinc +197.8%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +2069.2%

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
10
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%
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +157.7%
Contains more Vitamin B2Vitamin B2 +57.5%
Contains more Vitamin B3Vitamin B3 +1614.8%
Contains more Vitamin B5Vitamin B5 +116.9%
Contains more Vitamin B6Vitamin B6 +668.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +660.8%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +1200%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Wild rice DV% diff.
Selenium 108.2µg 0.8µg 195%
Vitamin B3 22.07mg 1.287mg 130%
Vitamin B12 2.35µg 0µg 98%
Vitamin B6 1.038mg 0.135mg 69%
Protein 29.15g 3.99g 50%
Phosphorus 333mg 82mg 36%
Cholesterol 47mg 0mg 16%
Potassium 527mg 101mg 13%
Choline 77.6mg 10.2mg 12%
Manganese 0.013mg 0.282mg 12%
Vitamin D 82IU 0IU 10%
Vitamin D 2µg 0µg 10%
Copper 0.043mg 0.121mg 9%
Zinc 0.45mg 1.34mg 8%
Fiber 0g 1.8g 7%
Vitamin B1 0.134mg 0.052mg 7%
Carbs 0g 21.34g 7%
Folate 2µg 26µg 6%
Iron 0.92mg 0.6mg 4%
Vitamin B5 0.334mg 0.154mg 4%
Vitamin B2 0.137mg 0.087mg 4%
Magnesium 42mg 32mg 2%
Sodium 54mg 3mg 2%
Vitamin A 22µg 0µg 2%
Saturated fat 0.205g 0.049g 1%
Calories 130kcal 101kcal 1%
Fats 0.59g 0.34g 0%
Net carbs 0g 19.54g N/A
Calcium 4mg 3mg 0%
Sugar 0g 0.73g N/A
Vitamin E 0.29mg 0.24mg 0%
Vitamin K 0.1µg 0.5µg 0%
Trans fat 0.02g N/A
Monounsaturated fat 0.138g 0.05g 0%
Polyunsaturated fat 0.175g 0.213g 0%
Tryptophan 0.313mg 0.049mg 0%
Threonine 1.224mg 0.127mg 0%
Isoleucine 1.287mg 0.167mg 0%
Leucine 2.27mg 0.276mg 0%
Lysine 2.565mg 0.17mg 0%
Methionine 0.827mg 0.119mg 0%
Phenylalanine 1.091mg 0.195mg 0%
Valine 1.438mg 0.232mg 0%
Histidine 0.822mg 0.104mg 0%
Fructose 0.2g 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
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +630.6%
Contains more FatsFats +73.5%
Contains more OtherOther +220%
Contains more CarbsCarbs +∞%
~equal in Water ~73.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +176%
Contains less Sat. FatSaturated fat -76.1%
Contains more Poly. FatPolyunsaturated fat +21.7%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.