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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.
  • Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of tuna is 0.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Tuna
Tuna
6
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 CopperCopper +181.4%
Contains more ZincZinc +197.8%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +2069.2%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +421.8%
Contains more IronIron +53.3%
Contains more PhosphorusPhosphorus +306.1%
Contains more SeleniumSelenium +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.
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Tuna
Tuna
10
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 KVitamin K +400%
Contains more FolateFolate +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +157.7%
Contains more Vitamin B2Vitamin B2 +57.5%
Contains more Vitamin B3Vitamin B3 +1614.8%
Contains more Vitamin B5Vitamin B5 +116.9%
Contains more Vitamin B6Vitamin B6 +668.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +660.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice Tuna DV% diff.
Selenium 0.8µg 108.2µg 195%
Vitamin B3 1.287mg 22.07mg 130%
Vitamin B12 0µg 2.35µg 98%
Vitamin B6 0.135mg 1.038mg 69%
Protein 3.99g 29.15g 50%
Phosphorus 82mg 333mg 36%
Cholesterol 0mg 47mg 16%
Potassium 101mg 527mg 13%
Choline 10.2mg 77.6mg 12%
Manganese 0.282mg 0.013mg 12%
Vitamin D 0IU 82IU 10%
Vitamin D 0µg 2µg 10%
Copper 0.121mg 0.043mg 9%
Zinc 1.34mg 0.45mg 8%
Fiber 1.8g 0g 7%
Vitamin B1 0.052mg 0.134mg 7%
Carbs 21.34g 0g 7%
Folate 26µg 2µg 6%
Iron 0.6mg 0.92mg 4%
Vitamin B5 0.154mg 0.334mg 4%
Vitamin B2 0.087mg 0.137mg 4%
Magnesium 32mg 42mg 2%
Sodium 3mg 54mg 2%
Vitamin A 0µg 22µg 2%
Saturated fat 0.049g 0.205g 1%
Calories 101kcal 130kcal 1%
Fats 0.34g 0.59g 0%
Net carbs 19.54g 0g N/A
Calcium 3mg 4mg 0%
Sugar 0.73g 0g N/A
Vitamin E 0.24mg 0.29mg 0%
Vitamin K 0.5µg 0.1µg 0%
Trans fat 0.02g N/A
Monounsaturated fat 0.05g 0.138g 0%
Polyunsaturated fat 0.213g 0.175g 0%
Tryptophan 0.049mg 0.313mg 0%
Threonine 0.127mg 1.224mg 0%
Isoleucine 0.167mg 1.287mg 0%
Leucine 0.276mg 2.27mg 0%
Lysine 0.17mg 2.565mg 0%
Methionine 0.119mg 0.827mg 0%
Phenylalanine 0.195mg 1.091mg 0%
Valine 0.232mg 1.438mg 0%
Histidine 0.104mg 0.822mg 0%
Fructose 0.2g 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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Tuna
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +630.6%
Contains more FatsFats +73.5%
Contains more OtherOther +220%
~equal in Water ~68.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Tuna
Tuna
1
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 -76.1%
Contains more Poly. FatPolyunsaturated fat +21.7%
Contains more Mono. FatMonounsaturated fat +176%

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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.