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  6. Tuna vs. Cranberry beans

Tuna vs. Cranberry beans — In-Depth Nutrition Comparison

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Differences between Tuna and Cranberry beans

  • Tuna is higher in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, and Phosphorus, however, Cranberry beans is richer in Folate, Fiber, Copper, and Manganese.
  • Tuna's daily need coverage for Selenium is 194% higher.
  • Cranberry beans has less Cholesterol.

The food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Tuna vs Cranberry beans 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.
Tuna
Tuna
3
:
7
Cranberry beans
Cranberry beans
Contains more Phosphorus +146.7%
Contains more Potassium +36.2%
Contains more Selenium +8223.1%
Contains more Calcium +1150%
Contains more Iron +127.2%
Contains more Magnesium +19%
Contains less Sodium -98.1%
Contains more Zinc +153.3%
Contains more Copper +437.2%
Contains more Manganese +2746.2%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Phosphorus +146.7%
Contains more Potassium +36.2%
Contains more Selenium +8223.1%
Contains more Calcium +1150%
Contains more Iron +127.2%
Contains more Magnesium +19%
Contains less Sodium -98.1%
Contains more Zinc +153.3%
Contains more Copper +437.2%
Contains more Manganese +2746.2%

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.
Tuna
Tuna
9
:
2
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +98.6%
Contains more Vitamin B3 +4185.4%
Contains more Vitamin B5 +39.2%
Contains more Vitamin B6 +1181.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +56.7%
Contains more Folate +10250%
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%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +98.6%
Contains more Vitamin B3 +4185.4%
Contains more Vitamin B5 +39.2%
Contains more Vitamin B6 +1181.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +56.7%
Contains more Folate +10250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
4
:
1
Cranberry beans
Cranberry beans
Contains more Protein +212.1%
Contains more Fats +28.3%
Contains more Other +17.4%
Contains more Carbs +∞%
Equal in Water - 64.65
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +212.1%
Contains more Fats +28.3%
Contains more Other +17.4%
Contains more Carbs +∞%
Equal in Water - 64.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +245%
Contains less Saturated Fat -42%
Contains more Polyunsaturated fat +13.7%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +245%
Contains less Saturated Fat -42%
Contains more Polyunsaturated fat +13.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Cranberry beans
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar 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 Tuna Cranberry beans Opinion
Net carbs 0g 15.86g Cranberry beans
Protein 29.15g 9.34g Tuna
Fats 0.59g 0.46g Tuna
Carbs 0g 24.46g Cranberry beans
Calories 130kcal 136kcal Cranberry beans
Fiber 0g 8.6g Cranberry beans
Calcium 4mg 50mg Cranberry beans
Iron 0.92mg 2.09mg Cranberry beans
Magnesium 42mg 50mg Cranberry beans
Phosphorus 333mg 135mg Tuna
Potassium 527mg 387mg Tuna
Sodium 54mg 1mg Cranberry beans
Zinc 0.45mg 1.14mg Cranberry beans
Copper 0.043mg 0.231mg Cranberry beans
Manganese 0.013mg 0.37mg Cranberry beans
Selenium 108.2µg 1.3µg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin B1 0.134mg 0.21mg Cranberry beans
Vitamin B2 0.137mg 0.069mg Tuna
Vitamin B3 22.07mg 0.515mg Tuna
Vitamin B5 0.334mg 0.24mg Tuna
Vitamin B6 1.038mg 0.081mg Tuna
Folate 2µg 207µg Cranberry beans
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.111mg Tuna
Threonine 1.224mg 0.393mg Tuna
Isoleucine 1.287mg 0.412mg Tuna
Leucine 2.27mg 0.746mg Tuna
Lysine 2.565mg 0.641mg Tuna
Methionine 0.827mg 0.14mg Tuna
Phenylalanine 1.091mg 0.505mg Tuna
Valine 1.438mg 0.489mg Tuna
Histidine 0.822mg 0.26mg Tuna
Cholesterol 47mg 0mg Cranberry beans
Trans Fat 0.02g 0g Cranberry beans
Saturated Fat 0.205g 0.119g Cranberry beans
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g 0.04g Tuna
Polyunsaturated fat 0.175g 0.199g Cranberry beans
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Cranberry beans
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
92%
Tuna
22%
Cranberry beans
Minerals Daily Need Coverage Score
88%
Tuna
38%
Cranberry beans

Comparison summary

Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 35)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.4)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Cranberry beans
Cranberry beans is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.086g)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.