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Beans vs. Tuna — In-Depth Nutrition Comparison

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Significant differences between beans and tuna

  • Beans have 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 beans.
  • Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of tuna is 0.

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

Infographic

Beans 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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Tuna
Tuna
6
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 CalciumCalcium +1150%
Contains more CopperCopper +379.1%
Contains more ZincZinc +211.1%
Contains less SodiumSodium -98.1%
Contains more MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +78%
Contains more IronIron +217.2%
Contains more PhosphorusPhosphorus +220.2%
Contains more SeleniumSelenium +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.
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Tuna
Tuna
9
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 +11.9%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +340%
Contains more Vitamin EVitamin E +93.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +128.3%
Contains more Vitamin B3Vitamin B3 +5032.6%
Contains more Vitamin B6Vitamin B6 +698.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +151.9%

All nutrients comparison - raw data values

Nutrient Beans Tuna DV% diff.
Selenium 4.5µg 108.2µg 189%
Vitamin B3 0.43mg 22.07mg 135%
Vitamin B12 0µg 2.35µg 98%
Vitamin B6 0.13mg 1.038mg 70%
Protein 4.8g 29.15g 49%
Phosphorus 104mg 333mg 33%
Fiber 5.5g 0g 22%
Copper 0.206mg 0.043mg 18%
Cholesterol 0mg 47mg 16%
Vitamin D 0IU 82IU 10%
Vitamin D 0µg 2µg 10%
Choline 30.8mg 77.6mg 9%
Zinc 1.4mg 0.45mg 9%
Iron 0.29mg 0.92mg 8%
Carbs 20.49g 0g 7%
Vitamin B5 0.334mg 7%
Potassium 296mg 527mg 7%
Vitamin B2 0.06mg 0.137mg 6%
Folate 24µg 2µg 6%
Calcium 50mg 4mg 5%
Vitamin C 3.1mg 0mg 3%
Vitamin A 5µg 22µg 2%
Sodium 1mg 54mg 2%
Magnesium 32mg 42mg 2%
Vitamin K 0.8µg 0.1µg 1%
Calories 105kcal 130kcal 1%
Vitamin B1 0.15mg 0.134mg 1%
Manganese 0.013mg 1%
Vitamin E 0.15mg 0.29mg 1%
Fats 0.4g 0.59g 0%
Net carbs 14.99g 0g N/A
Sugar 7.78g 0g N/A
Trans fat 0g 0.02g N/A
Saturated fat 0.103g 0.205g 0%
Monounsaturated fat 0.035g 0.138g 0%
Polyunsaturated fat 0.172g 0.175g 0%
Tryptophan 0.313mg 0%
Threonine 1.224mg 0%
Isoleucine 1.287mg 0%
Leucine 2.27mg 0%
Lysine 2.565mg 0%
Methionine 0.827mg 0%
Phenylalanine 1.091mg 0%
Valine 1.438mg 0%
Histidine 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
Beans
Beans
3
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
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 CarbsCarbs +∞%
Contains more OtherOther +33.6%
Contains more ProteinProtein +507.3%
Contains more FatsFats +47.5%
~equal in Water ~68.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Tuna
Tuna
2
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 less Sat. FatSaturated fat -49.8%
Contains more Mono. FatMonounsaturated fat +294.3%
~equal in Polyunsaturated fat ~0.175g

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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. Beans - 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.