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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.

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
:
4
Wild rice
Wild rice
Contains more Calcium +33.3%
Contains more Iron +53.3%
Contains more Magnesium +31.3%
Contains more Phosphorus +306.1%
Contains more Potassium +421.8%
Contains more Selenium +13425%
Contains less Sodium -94.4%
Contains more Zinc +197.8%
Contains more Copper +181.4%
Contains more Manganese +2069.2%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +33.3%
Contains more Iron +53.3%
Contains more Magnesium +31.3%
Contains more Phosphorus +306.1%
Contains more Potassium +421.8%
Contains more Selenium +13425%
Contains less Sodium -94.4%
Contains more Zinc +197.8%
Contains more Copper +181.4%
Contains more Manganese +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
9
:
2
Wild rice
Wild rice
Contains more Vitamin A +2066.7%
Contains more Vitamin E +20.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +157.7%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +1614.8%
Contains more Vitamin B5 +116.9%
Contains more Vitamin B6 +668.9%
Contains more Vitamin B12 +∞%
Contains more Folate +1200%
Contains more Vitamin K +400%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +2066.7%
Contains more Vitamin E +20.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +157.7%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +1614.8%
Contains more Vitamin B5 +116.9%
Contains more Vitamin B6 +668.9%
Contains more Vitamin B12 +∞%
Contains more Folate +1200%
Contains more Vitamin K +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
:
2
Wild rice
Wild rice
Contains more Protein +630.6%
Contains more Fats +73.5%
Contains more Other +220%
Contains more Carbs +∞%
Equal in Water - 73.93
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Wild rice
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 Protein +630.6%
Contains more Fats +73.5%
Contains more Other +220%
Contains more Carbs +∞%
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Wild rice
Wild rice
Contains more Monounsaturated Fat +176%
Contains less Saturated Fat -76.1%
Contains more Polyunsaturated fat +21.7%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +176%
Contains less Saturated Fat -76.1%
Contains more Polyunsaturated fat +21.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Wild rice
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tuna Wild rice Opinion
Net carbs 0g 19.54g Wild rice
Protein 29.15g 3.99g Tuna
Fats 0.59g 0.34g Tuna
Carbs 0g 21.34g Wild rice
Calories 130kcal 101kcal Tuna
Fructose 0.2g Wild rice
Sugar 0g 0.73g Tuna
Fiber 0g 1.8g Wild rice
Calcium 4mg 3mg Tuna
Iron 0.92mg 0.6mg Tuna
Magnesium 42mg 32mg Tuna
Phosphorus 333mg 82mg Tuna
Potassium 527mg 101mg Tuna
Sodium 54mg 3mg Wild rice
Zinc 0.45mg 1.34mg Wild rice
Copper 0.043mg 0.121mg Wild rice
Manganese 0.013mg 0.282mg Wild rice
Selenium 108.2µg 0.8µg Tuna
Vitamin A 65IU 3IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.24mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin B1 0.134mg 0.052mg Tuna
Vitamin B2 0.137mg 0.087mg Tuna
Vitamin B3 22.07mg 1.287mg Tuna
Vitamin B5 0.334mg 0.154mg Tuna
Vitamin B6 1.038mg 0.135mg Tuna
Folate 2µg 26µg Wild rice
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 0.5µg Wild rice
Tryptophan 0.313mg 0.049mg Tuna
Threonine 1.224mg 0.127mg Tuna
Isoleucine 1.287mg 0.167mg Tuna
Leucine 2.27mg 0.276mg Tuna
Lysine 2.565mg 0.17mg Tuna
Methionine 0.827mg 0.119mg Tuna
Phenylalanine 1.091mg 0.195mg Tuna
Valine 1.438mg 0.232mg Tuna
Histidine 0.822mg 0.104mg Tuna
Cholesterol 47mg 0mg Wild rice
Trans Fat 0.02g Wild rice
Saturated Fat 0.205g 0.049g Wild rice
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 0.05g Tuna
Polyunsaturated fat 0.175g 0.213g Wild rice
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
92%
Tuna
10%
Wild rice
Minerals Daily Need Coverage Score
88%
Tuna
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.156g)
Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
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 - 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.