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Kidney beans vs. Tuna — In-Depth Nutrition Comparison

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How are Kidney beans and Tuna different?

  • Kidney beans is higher in Folate, Fiber, Copper, Manganese, and Iron, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, and Phosphorus.
  • Daily need coverage for Selenium from Tuna is 195% higher.

Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Fish, tuna, yellowfin, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Kidney beans vs Tuna infographic
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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.
Contains more Calcium +775%
Contains more Iron +141.3%
Contains less Sodium -98.1%
Contains more Zinc +122.2%
Contains more Copper +402.3%
Contains more Manganese +3207.7%
Contains more Phosphorus +141.3%
Contains more Potassium +30.1%
Contains more Selenium +9736.4%
Equal in Magnesium - 42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +775%
Contains more Iron +141.3%
Contains less Sodium -98.1%
Contains more Zinc +122.2%
Contains more Copper +402.3%
Contains more Manganese +3207.7%
Contains more Phosphorus +141.3%
Contains more Potassium +30.1%
Contains more Selenium +9736.4%
Equal in Magnesium - 42

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.
:
8
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.4%
Contains more Folate +6400%
Contains more Vitamin K +8300%
Contains more Vitamin A +∞%
Contains more Vitamin E +866.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +136.2%
Contains more Vitamin B3 +3718.3%
Contains more Vitamin B5 +51.8%
Contains more Vitamin B6 +765%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 Vitamin C +∞%
Contains more Vitamin B1 +19.4%
Contains more Folate +6400%
Contains more Vitamin K +8300%
Contains more Vitamin A +∞%
Contains more Vitamin E +866.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +136.2%
Contains more Vitamin B3 +3718.3%
Contains more Vitamin B5 +51.8%
Contains more Vitamin B6 +765%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Protein +236.2%
Contains more Fats +18%
Contains more Other +17.4%
Equal in Water - 68.98
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
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 +236.2%
Contains more Fats +18%
Contains more Other +17.4%
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.4%
Contains more Polyunsaturated fat +58.9%
Contains more Monounsaturated Fat +253.8%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -64.4%
Contains more Polyunsaturated fat +58.9%
Contains more Monounsaturated Fat +253.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans Tuna
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Tuna Opinion
Net carbs 16.4g 0g Kidney beans
Protein 8.67g 29.15g Tuna
Fats 0.5g 0.59g Tuna
Carbs 22.8g 0g Kidney beans
Calories 127kcal 130kcal Tuna
Sugar 0.32g 0g Tuna
Fiber 6.4g 0g Kidney beans
Calcium 35mg 4mg Kidney beans
Iron 2.22mg 0.92mg Kidney beans
Magnesium 42mg 42mg
Phosphorus 138mg 333mg Tuna
Potassium 405mg 527mg Tuna
Sodium 1mg 54mg Kidney beans
Zinc 1mg 0.45mg Kidney beans
Copper 0.216mg 0.043mg Kidney beans
Manganese 0.43mg 0.013mg Kidney beans
Selenium 1.1µg 108.2µg Tuna
Vitamin A 0IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.03mg 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.134mg Kidney beans
Vitamin B2 0.058mg 0.137mg Tuna
Vitamin B3 0.578mg 22.07mg Tuna
Vitamin B5 0.22mg 0.334mg Tuna
Vitamin B6 0.12mg 1.038mg Tuna
Folate 130µg 2µg Kidney beans
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 8.4µg 0.1µg Kidney beans
Tryptophan 0.104mg 0.313mg Tuna
Threonine 0.319mg 1.224mg Tuna
Isoleucine 0.41mg 1.287mg Tuna
Leucine 0.736mg 2.27mg Tuna
Lysine 0.607mg 2.565mg Tuna
Methionine 0.113mg 0.827mg Tuna
Phenylalanine 0.511mg 1.091mg Tuna
Valine 0.5mg 1.438mg Tuna
Histidine 0.238mg 0.822mg Tuna
Cholesterol 0mg 47mg Kidney beans
Trans Fat 0g 0.02g Kidney beans
Saturated Fat 0.073g 0.205g Kidney beans
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 0.039g 0.138g Tuna
Polyunsaturated fat 0.278g 0.175g Kidney beans
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans 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
19%
Kidney beans
92%
Tuna
Minerals Daily Need Coverage Score
38%
Kidney beans
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 22)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1.2)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Kidney beans
Kidney beans is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.132g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.