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

Bean raw vs. Tuna — In-Depth Nutrition Comparison

Compare

Summary of differences between bean raw and tuna

  • Bean raw has more folate, copper, fiber, iron, manganese, and vitamin B1, while tuna has more selenium, vitamin B3, vitamin B12, and vitamin B6.
  • Tuna covers your daily need for selenium, 146% more than bean raw.
  • Tuna has a lower glycemic index. The glycemic index of tuna is 0, while the glycemic index of bean raw is 33.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Bean raw 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.
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%
Tuna
Tuna
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more MagnesiumMagnesium +319%
Contains more CalciumCalcium +2725%
Contains more PotassiumPotassium +164.3%
Contains more IronIron +451.1%
Contains more CopperCopper +1976.7%
Contains more ZincZinc +406.7%
Contains more PhosphorusPhosphorus +23.4%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +8730.8%
Contains more SeleniumSelenium +287.8%

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%
Tuna
Tuna
7
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 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +432.1%
Contains more Vitamin B2Vitamin B2 +54.7%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +26150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +38.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1779.9%
Contains more Vitamin B6Vitamin B6 +119%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +17.2%

All nutrients comparison - raw data values

Nutrient Bean raw Tuna DV% diff.
Selenium 27.9µg 108.2µg 146%
Folate 525µg 2µg 131%
Vitamin B3 1.174mg 22.07mg 131%
Vitamin B12 0µg 2.35µg 98%
Copper 0.893mg 0.043mg 94%
Fiber 15.5g 0g 62%
Iron 5.07mg 0.92mg 52%
Manganese 1.148mg 0.013mg 49%
Vitamin B1 0.713mg 0.134mg 48%
Vitamin B6 0.474mg 1.038mg 43%
Magnesium 176mg 42mg 32%
Potassium 1393mg 527mg 25%
Carbs 62.55g 0g 21%
Zinc 2.28mg 0.45mg 17%
Cholesterol 0mg 47mg 16%
Protein 21.42g 29.15g 15%
Starch 34.17g 14%
Calcium 113mg 4mg 11%
Phosphorus 411mg 333mg 11%
Calories 347kcal 130kcal 11%
Vitamin D 0IU 82IU 10%
Vitamin D 0µg 2µg 10%
Vitamin B5 0.785mg 0.334mg 9%
Vitamin C 6.3mg 0mg 7%
Vitamin B2 0.212mg 0.137mg 6%
Vitamin K 5.6µg 0.1µg 5%
Vitamin A 0µg 22µg 2%
Sodium 12mg 54mg 2%
Choline 66.2mg 77.6mg 2%
Polyunsaturated fat 0.407g 0.175g 2%
Vitamin E 0.21mg 0.29mg 1%
Fats 1.23g 0.59g 1%
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Trans fat 0g 0.02g N/A
Saturated fat 0.235g 0.205g 0%
Monounsaturated fat 0.229g 0.138g 0%
Tryptophan 0.237mg 0.313mg 0%
Threonine 0.81mg 1.224mg 0%
Isoleucine 0.871mg 1.287mg 0%
Leucine 1.558mg 2.27mg 0%
Lysine 1.356mg 2.565mg 0%
Methionine 0.259mg 0.827mg 0%
Phenylalanine 1.095mg 1.091mg 0%
Valine 0.998mg 1.438mg 0%
Histidine 0.556mg 0.822mg 0%
Omega-3 - EPA 0g 0.015g N/A
Omega-3 - DHA 0g 0.105g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +108.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +171.1%
Contains more ProteinProtein +36.1%
Contains more WaterWater +508.8%

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
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +65.9%
Contains more Poly. FatPolyunsaturated fat +132.6%
Contains less Sat. FatSaturated fat -12.8%

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. 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.