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  6. Wild rice raw vs. Tuna

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

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How are wild rice raw and tuna different?

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

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

Infographic

Wild rice raw vs Tuna 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.
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%
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%
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%
Contains more PotassiumPotassium +23.4%
Contains more SeleniumSelenium +3764.3%

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.
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%
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%
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%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Tuna DV% diff.
Selenium 2.8µg 108.2µg 192%
Vitamin B12 0µg 2.35µg 98%
Vitamin B3 6.733mg 22.07mg 96%
Manganese 1.329mg 0.013mg 57%
Copper 0.524mg 0.043mg 53%
Vitamin B6 0.391mg 1.038mg 50%
Zinc 5.96mg 0.45mg 50%
Magnesium 177mg 42mg 32%
Protein 14.73g 29.15g 29%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Folate 95µg 2µg 23%
Cholesterol 0mg 47mg 16%
Vitamin B5 1.074mg 0.334mg 15%
Phosphorus 433mg 333mg 14%
Iron 1.96mg 0.92mg 13%
Calories 357kcal 130kcal 11%
Vitamin B2 0.262mg 0.137mg 10%
Vitamin D 0µg 2µg 10%
Vitamin D 0IU 82IU 10%
Choline 35mg 77.6mg 8%
Vitamin E 0.82mg 0.29mg 4%
Polyunsaturated fat 0.676g 0.175g 3%
Potassium 427mg 527mg 3%
Vitamin A 1µg 22µg 2%
Sodium 7mg 54mg 2%
Vitamin B1 0.115mg 0.134mg 2%
Calcium 21mg 4mg 2%
Vitamin K 1.9µg 0.1µg 2%
Fats 1.08g 0.59g 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g 0g N/A
Trans fat 0.02g N/A
Saturated fat 0.156g 0.205g 0%
Monounsaturated fat 0.159g 0.138g 0%
Tryptophan 0.179mg 0.313mg 0%
Threonine 0.469mg 1.224mg 0%
Isoleucine 0.618mg 1.287mg 0%
Leucine 1.018mg 2.27mg 0%
Lysine 0.629mg 2.565mg 0%
Methionine 0.438mg 0.827mg 0%
Phenylalanine 0.721mg 1.091mg 0%
Valine 0.858mg 1.438mg 0%
Histidine 0.384mg 0.822mg 0%
Omega-3 - EPA 0g 0.015g N/A
Omega-3 - DHA 0g 0.105g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +83.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +19.5%
Contains more ProteinProtein +97.9%
Contains more WaterWater +788.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
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
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.