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  6. Soybean raw vs. Tuna Bluefin

Soybean raw vs. Tuna Bluefin — In-Depth Nutrition Comparison

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What are the main differences between Soybean raw and Tuna Bluefin?

  • Soybean raw is richer in Iron, Copper, Manganese, Folate, Phosphorus, and Magnesium, while Tuna Bluefin is higher in Vitamin B12, Vitamin A RAE, Vitamin B3, and Selenium.
  • Tuna Bluefin's daily need coverage for Vitamin B12 is 453% higher.
  • Tuna Bluefin has 188 times less Folate than Soybean raw. Soybean raw has 375µg of Folate, while Tuna Bluefin has 2µg.

We used Soybeans, mature seeds, raw and Fish, tuna, fresh, bluefin, cooked, dry heat types in this comparison.

Infographic

Soybean raw vs Tuna Bluefin 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.
Soybean raw
Soybean raw
9
:
1
Tuna Bluefin
Tuna Bluefin
Contains more Calcium +2670%
Contains more Iron +1098.5%
Contains more Magnesium +337.5%
Contains more Phosphorus +116%
Contains more Potassium +456.3%
Contains less Sodium -96%
Contains more Zinc +535.1%
Contains more Copper +1407.3%
Contains more Manganese +12485%
Contains more Selenium +162.9%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Tuna Bluefin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Contains more Calcium +2670%
Contains more Iron +1098.5%
Contains more Magnesium +337.5%
Contains more Phosphorus +116%
Contains more Potassium +456.3%
Contains less Sodium -96%
Contains more Zinc +535.1%
Contains more Copper +1407.3%
Contains more Manganese +12485%
Contains more Selenium +162.9%

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.
Soybean raw
Soybean raw
7
:
5
Tuna Bluefin
Tuna Bluefin
Contains more Vitamin C +∞%
Contains more Vitamin B1 +214.4%
Contains more Vitamin B2 +184.3%
Contains more Folate +18650%
Contains more Vitamin A +11354.5%
Contains more Vitamin B3 +549.4%
Contains more Vitamin B5 +72.8%
Contains more Vitamin B6 +39.3%
Contains more Vitamin B12 +∞%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Tuna Bluefin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +214.4%
Contains more Vitamin B2 +184.3%
Contains more Folate +18650%
Contains more Vitamin A +11354.5%
Contains more Vitamin B3 +549.4%
Contains more Vitamin B5 +72.8%
Contains more Vitamin B6 +39.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Tuna Bluefin
Tuna Bluefin
Contains more Protein +22%
Contains more Fats +217.5%
Contains more Carbs +∞%
Contains more Water +591.9%
Equal in Other - 4.72
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Tuna Bluefin
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more Protein +22%
Contains more Fats +217.5%
Contains more Carbs +∞%
Contains more Water +591.9%
Equal in Other - 4.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Tuna Bluefin
Tuna Bluefin
Contains more Monounsaturated Fat +114.5%
Contains more Polyunsaturated fat +510.4%
Contains less Saturated Fat -44.1%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Tuna Bluefin
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Contains more Monounsaturated Fat +114.5%
Contains more Polyunsaturated fat +510.4%
Contains less Saturated Fat -44.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Tuna Bluefin Opinion
Net carbs 20.86g 0g Soybean raw
Protein 36.49g 29.91g Soybean raw
Fats 19.94g 6.28g Soybean raw
Carbs 30.16g 0g Soybean raw
Calories 446kcal 184kcal Soybean raw
Sugar 7.33g Tuna Bluefin
Fiber 9.3g 0g Soybean raw
Calcium 277mg 10mg Soybean raw
Iron 15.7mg 1.31mg Soybean raw
Magnesium 280mg 64mg Soybean raw
Phosphorus 704mg 326mg Soybean raw
Potassium 1797mg 323mg Soybean raw
Sodium 2mg 50mg Soybean raw
Zinc 4.89mg 0.77mg Soybean raw
Copper 1.658mg 0.11mg Soybean raw
Manganese 2.517mg 0.02mg Soybean raw
Selenium 17.8µg 46.8µg Tuna Bluefin
Vitamin A 22IU 2520IU Tuna Bluefin
Vitamin A RAE 1µg 757µg Tuna Bluefin
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.278mg Soybean raw
Vitamin B2 0.87mg 0.306mg Soybean raw
Vitamin B3 1.623mg 10.54mg Tuna Bluefin
Vitamin B5 0.793mg 1.37mg Tuna Bluefin
Vitamin B6 0.377mg 0.525mg Tuna Bluefin
Folate 375µg 2µg Soybean raw
Vitamin B12 0µg 10.88µg Tuna Bluefin
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.335mg Soybean raw
Threonine 1.766mg 1.311mg Soybean raw
Isoleucine 1.971mg 1.378mg Soybean raw
Leucine 3.309mg 2.431mg Soybean raw
Lysine 2.706mg 2.747mg Tuna Bluefin
Methionine 0.547mg 0.885mg Tuna Bluefin
Phenylalanine 2.122mg 1.168mg Soybean raw
Valine 2.029mg 1.541mg Soybean raw
Histidine 1.097mg 0.88mg Soybean raw
Cholesterol 0mg 49mg Soybean raw
Saturated Fat 2.884g 1.612g Tuna Bluefin
Omega-3 - DHA 1.141g Tuna Bluefin
Omega-3 - EPA 0.363g Tuna Bluefin
Omega-3 - DPA 0.16g Tuna Bluefin
Monounsaturated Fat 4.404g 2.053g Soybean raw
Polyunsaturated fat 11.255g 1.844g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Tuna Bluefin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
171%
Tuna Bluefin
Minerals Daily Need Coverage Score
244%
Soybean raw
59%
Tuna Bluefin

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Tuna Bluefin
Tuna Bluefin is lower in Saturated Fat (difference - 1.272g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 14)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 49mg)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $3.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
?
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.