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  6. Tuna vs. Wild rice raw

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

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How are tuna and wild rice raw different?

  • Tuna is higher in selenium, vitamin B12, vitamin B3, and vitamin B6; however, wild rice raw is richer in manganese, copper, zinc, magnesium, fiber, and folate.
  • Daily need coverage for selenium for tuna is 192% higher.
  • Tuna has a lower glycemic index (0) than wild rice raw (57).

Fish, tuna, yellowfin, fresh, cooked, dry heat and Wild rice, raw are the varieties used in this article.

Infographic

Tuna 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.
Tuna
Tuna
2
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more PotassiumPotassium +23.4%
Contains more SeleniumSelenium +3764.3%
Contains more MagnesiumMagnesium +321.4%
Contains more CalciumCalcium +425%
Contains more IronIron +113%
Contains more CopperCopper +1118.6%
Contains more ZincZinc +1224.4%
Contains more PhosphorusPhosphorus +30%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +10123.1%

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
7
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16.5%
Contains more Vitamin B3Vitamin B3 +227.8%
Contains more Vitamin B6Vitamin B6 +165.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +121.7%
Contains more Vitamin EVitamin E +182.8%
Contains more Vitamin B2Vitamin B2 +91.2%
Contains more Vitamin B5Vitamin B5 +221.6%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +4650%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Wild rice raw DV% diff.
Selenium 108.2µg 2.8µg 192%
Vitamin B12 2.35µg 0µg 98%
Vitamin B3 22.07mg 6.733mg 96%
Manganese 0.013mg 1.329mg 57%
Copper 0.043mg 0.524mg 53%
Vitamin B6 1.038mg 0.391mg 50%
Zinc 0.45mg 5.96mg 50%
Magnesium 42mg 177mg 32%
Protein 29.15g 14.73g 29%
Carbs 0g 74.9g 25%
Fiber 0g 6.2g 25%
Folate 2µg 95µg 23%
Cholesterol 47mg 0mg 16%
Vitamin B5 0.334mg 1.074mg 15%
Phosphorus 333mg 433mg 14%
Iron 0.92mg 1.96mg 13%
Calories 130kcal 357kcal 11%
Vitamin B2 0.137mg 0.262mg 10%
Vitamin D 2µg 0µg 10%
Vitamin D 82IU 0IU 10%
Choline 77.6mg 35mg 8%
Vitamin E 0.29mg 0.82mg 4%
Polyunsaturated fat 0.175g 0.676g 3%
Potassium 527mg 427mg 3%
Vitamin A 22µg 1µg 2%
Sodium 54mg 7mg 2%
Vitamin B1 0.134mg 0.115mg 2%
Calcium 4mg 21mg 2%
Vitamin K 0.1µg 1.9µg 2%
Fats 0.59g 1.08g 1%
Net carbs 0g 68.7g N/A
Sugar 0g 2.5g N/A
Trans fat 0.02g N/A
Saturated fat 0.205g 0.156g 0%
Monounsaturated fat 0.138g 0.159g 0%
Tryptophan 0.313mg 0.179mg 0%
Threonine 1.224mg 0.469mg 0%
Isoleucine 1.287mg 0.618mg 0%
Leucine 2.27mg 1.018mg 0%
Lysine 2.565mg 0.629mg 0%
Methionine 0.827mg 0.438mg 0%
Phenylalanine 1.091mg 0.721mg 0%
Valine 1.438mg 0.858mg 0%
Histidine 0.822mg 0.384mg 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
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 ProteinProtein +97.9%
Contains more WaterWater +788.9%
Contains more FatsFats +83.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +19.5%

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
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 less Sat. FatSaturated fat -23.9%
Contains more Mono. FatMonounsaturated fat +15.2%
Contains more Poly. FatPolyunsaturated fat +286.3%

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 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.