White Rice vs. Canned Tuna
Nutrition comparison of Cooked White 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
white rice
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and canned tuna:
- Both white rice and canned tuna are high in calories.
- Canned tuna has signficantly less carbohydrates than white rice.
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- White rice has more thiamin, pantothenic acid and folate, however, canned tuna contains more riboflavin, niacin, Vitamin B6 and Vitamin B12.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) 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 white rice and canned tuna are high in calories. White rice is very similar to canned tuna for calories - white rice has 130 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and lighter in fat compared to canned tuna per calorie. White rice has a macronutrient ratio of 8:91:2 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Canned Tuna | |
|---|---|---|
| Protein | 8% | 78% |
| Carbohydrates | 91% | ~ |
| Fat | 2% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
White rice has more dietary fiber than canned tuna - white rice has 0.3g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Canned tuna is an excellent source of protein and it has 892% more protein than white rice - white rice has 2.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both white rice and canned tuna are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
White rice has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than white rice - canned tuna has 6ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, pantothenic acid and folate, however, canned tuna contains more riboflavin, niacin, Vitamin B6 and Vitamin B12.
| White Rice | Canned Tuna | |
|---|---|---|
| Thiamin | 0.167 MG | 0.008 MG |
| Riboflavin | 0.016 MG | 0.044 MG |
| Niacin | 1.835 MG | 5.799 MG |
| Pantothenic acid | 0.411 MG | 0.124 MG |
| Vitamin B6 | 0.05 MG | 0.217 MG |
| Folate | 58 UG | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
Canned tuna has 367% more calcium than white rice - white rice has 3mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
White rice has 54% more iron than canned tuna - white rice has 1.5mg 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 717% more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.01 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and canned tuna contain significant amounts of linoleic acid.
| White Rice | Canned Tuna | |
|---|---|---|
| linoleic acid | 0.046 G | 0.055 G |
| other omega 6 | ~ | 0.051 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Cooked White 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 white rice or canned tuna contain more calories in 100 grams?Both white rice and canned tuna are high in calories. White rice is quite similar to canned tuna for calories - white rice has 130 calories in 100g and canned tuna has 128 calories.
Is white rice or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 890% more protein than white rice - white rice has 2.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Does white rice or canned tuna have more carbohydrates?
By weight, canned tuna has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and canned tuna has no carbs..