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  6. Bean raw vs. Skipjack tuna

Bean raw vs. Skipjack tuna — In-Depth Nutrition Comparison

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Important differences between bean raw and skipjack tuna

  • Bean raw has more folate, copper, fiber, vitamin B1, manganese, and iron; however, skipjack tuna is richer in vitamin B3, vitamin B12, vitamin B6, and selenium.
  • Bean raw's daily need coverage for folate is 129% more.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of skipjack tuna is 0.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Bean raw vs Skipjack 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +205.4%
Contains more PotassiumPotassium +166.9%
Contains more IronIron +216.9%
Contains more CopperCopper +711.8%
Contains more ZincZinc +117.1%
Contains more PhosphorusPhosphorus +44.2%
Contains less SodiumSodium -74.5%
Contains more ManganeseManganese +5942.1%
Contains more SeleniumSelenium +67.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +530%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1776.3%
Contains more Vitamin B2Vitamin B2 +73.8%
Contains more Vitamin B5Vitamin B5 +61.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5150%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +1497.6%
Contains more Vitamin B6Vitamin B6 +107%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Skipjack tuna DV% diff.
Folate 525µg 10µg 129%
Vitamin B3 1.174mg 18.756mg 110%
Vitamin B12 0µg 2.19µg 91%
Copper 0.893mg 0.11mg 87%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.038mg 56%
Manganese 1.148mg 0.019mg 49%
Iron 5.07mg 1.6mg 43%
Vitamin B6 0.474mg 0.981mg 39%
Selenium 27.9µg 46.8µg 34%
Magnesium 176mg 44mg 31%
Potassium 1393mg 522mg 26%
Carbs 62.55g 0g 21%
Cholesterol 0mg 60mg 20%
Phosphorus 411mg 285mg 18%
Starch 34.17g 14%
Protein 21.42g 28.21g 14%
Choline 66.2mg 12%
Zinc 2.28mg 1.05mg 11%
Calories 347kcal 132kcal 11%
Calcium 113mg 37mg 8%
Vitamin B2 0.212mg 0.122mg 7%
Vitamin B5 0.785mg 0.485mg 6%
Vitamin C 6.3mg 1mg 6%
Vitamin K 5.6µg 5%
Vitamin A 0µg 18µg 2%
Sodium 12mg 47mg 2%
Vitamin E 0.21mg 1%
Saturated fat 0.235g 0.42g 1%
Fats 1.23g 1.29g 0%
Net carbs 47.05g 0g N/A
Sugar 2.11g N/A
Monounsaturated fat 0.229g 0.243g 0%
Polyunsaturated fat 0.407g 0.403g 0%
Tryptophan 0.237mg 0.316mg 0%
Threonine 0.81mg 1.237mg 0%
Isoleucine 0.871mg 1.3mg 0%
Leucine 1.558mg 2.293mg 0%
Lysine 1.356mg 2.59mg 0%
Methionine 0.259mg 0.835mg 0%
Phenylalanine 1.095mg 1.101mg 0%
Valine 0.998mg 1.453mg 0%
Histidine 0.556mg 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +31.7%
Contains more WaterWater +449.7%
Contains more OtherOther +136.9%
~equal in Fats ~1.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -44%
~equal in Monounsaturated fat ~0.243g
~equal in Polyunsaturated fat ~0.403g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.