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  6. Bean raw vs. Tuna Bluefin

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

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Significant differences between bean raw and tuna Bluefin

  • Bean raw has more folate, copper, fiber, manganese, iron, and vitamin B1; however, tuna Bluefin is richer in vitamin B12, vitamin A, vitamin B3, and selenium.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than bean raw.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of tuna Bluefin is 0.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Bean raw vs Tuna Bluefin infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +1030%
Contains more PotassiumPotassium +331.3%
Contains more IronIron +287%
Contains more CopperCopper +711.8%
Contains more ZincZinc +196.1%
Contains more PhosphorusPhosphorus +26.1%
Contains less SodiumSodium -76%
Contains more ManganeseManganese +5640%
Contains more SeleniumSelenium +67.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 252% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +156.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +26150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +44.3%
Contains more Vitamin B3Vitamin B3 +797.8%
Contains more Vitamin B5Vitamin B5 +74.5%
Contains more Vitamin B6Vitamin B6 +10.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Folate 525µg 2µg 131%
Copper 0.893mg 0.11mg 87%
Vitamin A 0µg 757µg 84%
Fiber 15.5g 0g 62%
Vitamin B3 1.174mg 10.54mg 59%
Manganese 1.148mg 0.02mg 49%
Iron 5.07mg 1.31mg 47%
Vitamin B1 0.713mg 0.278mg 36%
Selenium 27.9µg 46.8µg 34%
Potassium 1393mg 323mg 31%
Magnesium 176mg 64mg 27%
Carbs 62.55g 0g 21%
Protein 21.42g 29.91g 17%
Cholesterol 0mg 49mg 16%
Zinc 2.28mg 0.77mg 14%
Starch 34.17g 14%
Phosphorus 411mg 326mg 12%
Vitamin B5 0.785mg 1.37mg 12%
Choline 66.2mg 12%
Calcium 113mg 10mg 10%
Polyunsaturated fat 0.407g 1.844g 10%
Calories 347kcal 184kcal 8%
Fats 1.23g 6.28g 8%
Vitamin C 6.3mg 0mg 7%
Vitamin B2 0.212mg 0.306mg 7%
Saturated fat 0.235g 1.612g 6%
Vitamin K 5.6µg 5%
Monounsaturated fat 0.229g 2.053g 5%
Vitamin B6 0.474mg 0.525mg 4%
Sodium 12mg 50mg 2%
Vitamin E 0.21mg 1%
Protein per 100 calories 6.2g 16g N/A
Calories per 10 g protein 162kcal 62kcal N/A
Weight per 100 calories 29g 54g N/A
Unsaturated / Saturated Fat ratio 2.7 2.4 N/A
Net carbs 47.05g 0g N/A
Sugar 2.11g N/A
Tryptophan 0.237mg 0.335mg 0%
Threonine 0.81mg 1.311mg 0%
Isoleucine 0.871mg 1.378mg 0%
Leucine 1.558mg 2.431mg 0%
Lysine 1.356mg 2.747mg 0%
Methionine 0.259mg 0.885mg 0%
Phenylalanine 1.095mg 1.168mg 0%
Valine 0.998mg 1.541mg 0%
Histidine 0.556mg 0.88mg 0%
Omega-3 (EPA) 0g 0.363g N/A
Omega-3 (DHA) 0g 1.141g N/A
Omega-3 (DPA) 0g 0.16g 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
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 CarbsCarbs +∞%
Contains more ProteinProtein +39.6%
Contains more FatsFats +410.6%
Contains more WaterWater +421.5%

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -85.4%
Contains more Mono. FatMonounsaturated fat +796.5%
Contains more Poly. FatPolyunsaturated fat +353.1%

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 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.