Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean
  5. Compare
  6. Soybean vs. Tuna

Soybean vs. Tuna — In-Depth Nutrition Comparison

Compare

Significant differences between Soybean and Tuna

  • Soybean has more Iron, Copper, Manganese, Fiber, and Vitamin K, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B12, and Vitamin B6.
  • Tuna covers your daily Selenium needs 183% more than Soybean.

Specific food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Soybean 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.
Soybean
Soybean
7
:
3
Tuna
Tuna
Contains more Calcium +2450%
Contains more Iron +458.7%
Contains more Magnesium +104.8%
Contains less Sodium -98.1%
Contains more Zinc +155.6%
Contains more Copper +846.5%
Contains more Manganese +6238.5%
Contains more Phosphorus +35.9%
Contains more Selenium +1382.2%
Equal in Potassium - 527
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +2450%
Contains more Iron +458.7%
Contains more Magnesium +104.8%
Contains less Sodium -98.1%
Contains more Zinc +155.6%
Contains more Copper +846.5%
Contains more Manganese +6238.5%
Contains more Phosphorus +35.9%
Contains more Selenium +1382.2%
Equal in Potassium - 527

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
Soybean
6
:
6
Tuna
Tuna
Contains more Vitamin E +20.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B2 +108%
Contains more Folate +2600%
Contains more Vitamin K +19100%
Contains more Vitamin A +622.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +5431.3%
Contains more Vitamin B5 +86.6%
Contains more Vitamin B6 +343.6%
Contains more Vitamin B12 +∞%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Tuna
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 E +20.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B2 +108%
Contains more Folate +2600%
Contains more Vitamin K +19100%
Contains more Vitamin A +622.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +5431.3%
Contains more Vitamin B5 +86.6%
Contains more Vitamin B6 +343.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
3
:
2
Tuna
Tuna
Contains more Fats +1420.3%
Contains more Carbs +∞%
Contains more Other +49.2%
Contains more Protein +60.1%
Contains more Water +10.3%
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +1420.3%
Contains more Carbs +∞%
Contains more Other +49.2%
Contains more Protein +60.1%
Contains more Water +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +1335.5%
Contains more Polyunsaturated fat +2793.7%
Contains less Saturated Fat -84.2%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +1335.5%
Contains more Polyunsaturated fat +2793.7%
Contains less Saturated Fat -84.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Tuna Opinion
Net carbs 2.36g 0g Soybean
Protein 18.21g 29.15g Tuna
Fats 8.97g 0.59g Soybean
Carbs 8.36g 0g Soybean
Calories 172kcal 130kcal Soybean
Sugar 3g 0g Tuna
Fiber 6g 0g Soybean
Calcium 102mg 4mg Soybean
Iron 5.14mg 0.92mg Soybean
Magnesium 86mg 42mg Soybean
Phosphorus 245mg 333mg Tuna
Potassium 515mg 527mg Tuna
Sodium 1mg 54mg Soybean
Zinc 1.15mg 0.45mg Soybean
Copper 0.407mg 0.043mg Soybean
Manganese 0.824mg 0.013mg Soybean
Selenium 7.3µg 108.2µg Tuna
Vitamin A 9IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.35mg 0.29mg Soybean
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.134mg Soybean
Vitamin B2 0.285mg 0.137mg Soybean
Vitamin B3 0.399mg 22.07mg Tuna
Vitamin B5 0.179mg 0.334mg Tuna
Vitamin B6 0.234mg 1.038mg Tuna
Folate 54µg 2µg Soybean
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 19.2µg 0.1µg Soybean
Tryptophan 0.242mg 0.313mg Tuna
Threonine 0.723mg 1.224mg Tuna
Isoleucine 0.807mg 1.287mg Tuna
Leucine 1.355mg 2.27mg Tuna
Lysine 1.108mg 2.565mg Tuna
Methionine 0.224mg 0.827mg Tuna
Phenylalanine 0.869mg 1.091mg Tuna
Valine 0.831mg 1.438mg Tuna
Histidine 0.449mg 0.822mg Tuna
Cholesterol 0mg 47mg Soybean
Trans Fat 0g 0.02g Soybean
Saturated Fat 1.297g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 1.981g 0.138g Soybean
Polyunsaturated fat 5.064g 0.175g Soybean
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

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

People also compare

Soybean
Soybean vs Soy milk
Soy milk
Soybean
Soybean vs Soybean meal
Soybean meal
Soybean
Soybean vs Soybean raw
Soybean raw
Tuna
Tuna vs Caviar
Caviar
Tuna
Tuna vs Smoked salmon
Smoked salmon
Tuna
Tuna vs Shark raw
Shark raw

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
23%
Soybean
92%
Tuna
Minerals Daily Need Coverage Score
75%
Soybean
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.092g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 14)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 47mg)
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.