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Bean vs. Tuna — In-Depth Nutrition Comparison

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Significant differences between Bean and Tuna

  • Bean has more Fiber, Copper, and Zinc, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, and Vitamin D.
  • Tuna covers your daily Selenium needs 189% more than Bean.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Bean 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.
Bean
Bean
4
:
6
Tuna
Tuna
Contains more Calcium +1150%
Contains less Sodium -98.1%
Contains more Zinc +211.1%
Contains more Copper +379.1%
Contains more Iron +217.2%
Contains more Magnesium +31.3%
Contains more Phosphorus +220.2%
Contains more Potassium +78%
Contains more Selenium +2304.4%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +1150%
Contains less Sodium -98.1%
Contains more Zinc +211.1%
Contains more Copper +379.1%
Contains more Iron +217.2%
Contains more Magnesium +31.3%
Contains more Phosphorus +220.2%
Contains more Potassium +78%
Contains more Selenium +2304.4%

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.
Bean
Bean
5
:
7
Tuna
Tuna
Contains more Vitamin A +63.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.9%
Contains more Folate +1100%
Contains more Vitamin K +700%
Contains more Vitamin E +93.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +128.3%
Contains more Vitamin B3 +5032.6%
Contains more Vitamin B6 +698.5%
Contains more Vitamin B12 +∞%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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 A +63.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.9%
Contains more Folate +1100%
Contains more Vitamin K +700%
Contains more Vitamin E +93.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +128.3%
Contains more Vitamin B3 +5032.6%
Contains more Vitamin B6 +698.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Tuna
Tuna
Contains more Carbs +∞%
Contains more Other +33.6%
Contains more Protein +507.3%
Contains more Fats +47.5%
Equal in Water - 68.98
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 Carbs +∞%
Contains more Other +33.6%
Contains more Protein +507.3%
Contains more Fats +47.5%
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Tuna
Tuna
Contains less Saturated Fat -49.8%
Contains more Monounsaturated Fat +294.3%
Equal in Polyunsaturated fat - 0.175
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -49.8%
Contains more Monounsaturated Fat +294.3%
Equal in Polyunsaturated fat - 0.175

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Tuna Opinion
Net carbs 14.99g 0g Bean
Protein 4.8g 29.15g Tuna
Fats 0.4g 0.59g Tuna
Carbs 20.49g 0g Bean
Calories 105kcal 130kcal Tuna
Sugar 7.78g 0g Tuna
Fiber 5.5g 0g Bean
Calcium 50mg 4mg Bean
Iron 0.29mg 0.92mg Tuna
Magnesium 32mg 42mg Tuna
Phosphorus 104mg 333mg Tuna
Potassium 296mg 527mg Tuna
Sodium 1mg 54mg Bean
Zinc 1.4mg 0.45mg Bean
Copper 0.206mg 0.043mg Bean
Manganese 0.013mg Tuna
Selenium 4.5µg 108.2µg Tuna
Vitamin A 106IU 65IU Bean
Vitamin A RAE 5µg 22µg Tuna
Vitamin E 0.15mg 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.134mg Bean
Vitamin B2 0.06mg 0.137mg Tuna
Vitamin B3 0.43mg 22.07mg Tuna
Vitamin B5 0.334mg Tuna
Vitamin B6 0.13mg 1.038mg Tuna
Folate 24µg 2µg Bean
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0.8µg 0.1µg Bean
Tryptophan 0.313mg Tuna
Threonine 1.224mg Tuna
Isoleucine 1.287mg Tuna
Leucine 2.27mg Tuna
Lysine 2.565mg Tuna
Methionine 0.827mg Tuna
Phenylalanine 1.091mg Tuna
Valine 1.438mg Tuna
Histidine 0.822mg Tuna
Cholesterol 0mg 47mg Bean
Trans Fat 0g 0.02g Bean
Saturated Fat 0.103g 0.205g Bean
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 0.035g 0.138g Tuna
Polyunsaturated fat 0.172g 0.175g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Tuna
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
11%
Bean
92%
Tuna
Minerals Daily Need Coverage Score
25%
Bean
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 33)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1.5)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.102g)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.