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  6. Wild rice raw vs. Tuna salad

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

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What are the main differences between wild rice raw and tuna salad?

  • Wild rice raw is richer in manganese, zinc, copper, magnesium, phosphorus, fiber, vitamin B6, and folate, while tuna salad is higher in selenium and vitamin B12.
  • Tuna salad's daily need coverage for selenium is 70% higher.

We used Wild rice, raw and Fish, tuna salad types in this comparison.

Infographic

Wild rice raw vs Tuna salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +831.6%
Contains more CalciumCalcium +23.5%
Contains more PotassiumPotassium +139.9%
Contains more IronIron +96%
Contains more CopperCopper +261.4%
Contains more ZincZinc +964.3%
Contains more PhosphorusPhosphorus +143.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +3222.5%
Contains more SeleniumSelenium +1371.4%

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%
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +271%
Contains more Vitamin B2Vitamin B2 +274.3%
Contains more Vitamin B5Vitamin B5 +313.1%
Contains more Vitamin B6Vitamin B6 +382.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1087.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.7mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Tuna salad DV% diff.
Selenium 2.8µg 41.2µg 70%
Manganese 1.329mg 0.04mg 56%
Vitamin B12 0µg 1.2µg 50%
Zinc 5.96mg 0.56mg 49%
Copper 0.524mg 0.145mg 42%
Magnesium 177mg 19mg 38%
Phosphorus 433mg 178mg 36%
Fiber 6.2g 0g 25%
Vitamin B6 0.391mg 0.081mg 24%
Polyunsaturated fat 0.676g 4.122g 23%
Folate 95µg 8µg 22%
Carbs 74.9g 9.41g 22%
Sodium 7mg 402mg 17%
Vitamin B5 1.074mg 0.26mg 16%
Vitamin B2 0.262mg 0.07mg 15%
Fats 1.08g 9.26g 13%
Iron 1.96mg 1mg 12%
Calories 357kcal 187kcal 9%
Monounsaturated fat 0.159g 2.887g 7%
Potassium 427mg 178mg 7%
Vitamin B1 0.115mg 0.031mg 7%
Saturated fat 0.156g 1.544g 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Cholesterol 0mg 13mg 4%
Protein 14.73g 16.04g 3%
Vitamin A 1µg 24µg 3%
Vitamin K 1.9µg 2%
Vitamin C 0mg 2.2mg 2%
Net carbs 68.7g 9.41g N/A
Calcium 21mg 17mg 0%
Sugar 2.5g N/A
Vitamin B3 6.733mg 6.7mg 0%
Tryptophan 0.179mg 0.18mg 0%
Threonine 0.469mg 0.701mg 0%
Isoleucine 0.618mg 0.739mg 0%
Leucine 1.018mg 1.293mg 0%
Lysine 0.629mg 1.457mg 0%
Methionine 0.438mg 0.47mg 0%
Phenylalanine 0.721mg 0.626mg 0%
Valine 0.858mg 0.824mg 0%
Histidine 0.384mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +696%
Contains more FatsFats +757.4%
Contains more WaterWater +713.9%
Contains more OtherOther +39.2%
~equal in Protein ~16.04g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +1715.7%
Contains more Poly. FatPolyunsaturated fat +509.8%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.