Brown Rice vs. Canned Tuna
Nutrition comparison of Cooked Brown Rice and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and canned tuna:
- Both brown rice and canned tuna are high in calories.
- Brown rice has more thiamin and pantothenic acid, however, canned tuna contains more niacin and Vitamin B12.
- Brown rice has signficantly more dietary fiber than canned tuna.
- Canned tuna has signficantly less carbohydrates than brown rice.
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and canned tuna are high in calories. Brown rice is very similar to brown rice for calories - brown rice has 123 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and lighter in fat compared to canned tuna per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Canned Tuna | |
|---|---|---|
| Protein | 9% | 78% |
| Carbohydrates | 84% | ~ |
| Fat | 7% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Brown rice has signficantly more dietary fiber than canned tuna - brown rice has 1.6g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Brown rice and canned tuna contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Canned tuna is an excellent source of protein and it has 762% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both brown rice and canned tuna are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Brown rice has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than brown rice - canned tuna has 6ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and canned tuna contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Brown rice and canned tuna contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin and pantothenic acid, however, canned tuna contains more niacin and Vitamin B12. Both brown rice and canned tuna contain significant amounts of riboflavin, Vitamin B6 and folate.
| Brown Rice | Canned Tuna | |
|---|---|---|
| Thiamin | 0.178 MG | 0.008 MG |
| Riboflavin | 0.069 MG | 0.044 MG |
| Niacin | 2.561 MG | 5.799 MG |
| Pantothenic acid | 0.38 MG | 0.124 MG |
| Vitamin B6 | 0.123 MG | 0.217 MG |
| Folate | 9 UG | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
Canned tuna has 367% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 73% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Canned tuna is a great source of potassium and it has 176% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more alpha linoleic acid (ALA), DHA, EPA and DPA than brown rice per 100 grams.
| Brown Rice | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.011 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than canned tuna per 100 grams.
| Brown Rice | Canned Tuna | |
|---|---|---|
| other omega 6 | ~ | 0.051 G |
| linoleic acid | 0.355 G | 0.055 G |
| Total | 0.355 G | 0.106 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Canned Tuna g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or canned tuna contain more calories in 100 grams?Both brown rice and canned tuna are high in calories. Brown rice is quite similar to brown rice for calories - brown rice has 123 calories in 100g and canned tuna has 128 calories.
Is brown rice or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 760% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Does brown rice or canned tuna have more carbohydrates?
By weight, canned tuna has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and canned tuna has no carbs..