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  6. Wild rice vs. Tuna

Wild rice vs. Tuna — In-Depth Nutrition Comparison

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Significant differences between Wild rice and Tuna

  • Wild rice has more Manganese, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, Vitamin D, Potassium, and Choline.
  • Tuna covers your daily Selenium needs 195% more than Wild rice.
  • Tuna has 22 times less Manganese than Wild rice. Wild rice has 0.282mg of Manganese, while Tuna has 0.013mg.

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

Infographic

Wild rice 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.
Wild rice
Wild rice
4
:
6
Tuna
Tuna
Contains less Sodium -94.4%
Contains more Zinc +197.8%
Contains more Copper +181.4%
Contains more Manganese +2069.2%
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%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains less Sodium -94.4%
Contains more Zinc +197.8%
Contains more Copper +181.4%
Contains more Manganese +2069.2%
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%

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.
Wild rice
Wild rice
2
:
9
Tuna
Tuna
Contains more Folate +1200%
Contains more Vitamin K +400%
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 +∞%
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%
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%
Contains more Folate +1200%
Contains more Vitamin K +400%
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 +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Tuna
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 Wild rice Tuna Opinion
Net carbs 19.54g 0g Wild rice
Protein 3.99g 29.15g Tuna
Fats 0.34g 0.59g Tuna
Carbs 21.34g 0g Wild rice
Calories 101kcal 130kcal Tuna
Fructose 0.2g Wild rice
Sugar 0.73g 0g Tuna
Fiber 1.8g 0g Wild rice
Calcium 3mg 4mg Tuna
Iron 0.6mg 0.92mg Tuna
Magnesium 32mg 42mg Tuna
Phosphorus 82mg 333mg Tuna
Potassium 101mg 527mg Tuna
Sodium 3mg 54mg Wild rice
Zinc 1.34mg 0.45mg Wild rice
Copper 0.121mg 0.043mg Wild rice
Manganese 0.282mg 0.013mg Wild rice
Selenium 0.8µg 108.2µg Tuna
Vitamin A 3IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.24mg 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin B1 0.052mg 0.134mg Tuna
Vitamin B2 0.087mg 0.137mg Tuna
Vitamin B3 1.287mg 22.07mg Tuna
Vitamin B5 0.154mg 0.334mg Tuna
Vitamin B6 0.135mg 1.038mg Tuna
Folate 26µg 2µg Wild rice
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0.5µg 0.1µg Wild rice
Tryptophan 0.049mg 0.313mg Tuna
Threonine 0.127mg 1.224mg Tuna
Isoleucine 0.167mg 1.287mg Tuna
Leucine 0.276mg 2.27mg Tuna
Lysine 0.17mg 2.565mg Tuna
Methionine 0.119mg 0.827mg Tuna
Phenylalanine 0.195mg 1.091mg Tuna
Valine 0.232mg 1.438mg Tuna
Histidine 0.104mg 0.822mg Tuna
Cholesterol 0mg 47mg Wild rice
Trans Fat 0.02g Wild rice
Saturated Fat 0.049g 0.205g Wild rice
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 0.05g 0.138g Tuna
Polyunsaturated fat 0.213g 0.175g 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
Wild rice Tuna
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
10%
Wild rice
92%
Tuna
Minerals Daily Need Coverage Score
21%
Wild rice
88%
Tuna

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