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  6. Baked beans vs. Tuna

Baked beans vs. Tuna — In-Depth Nutrition Comparison

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What are the main differences between baked beans and tuna?

  • Baked beans are richer in fiber and iron, yet tuna is richer in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and vitamin D.
  • Tuna's daily need coverage for selenium is 186% higher.
  • Tuna contains less sodium.
  • Tuna has a lower glycemic index than baked beans.

We used Beans, baked, home prepared and Fish, tuna, yellowfin, fresh, cooked, dry heat types in this comparison.

Infographic

Baked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Tuna
Tuna
4
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 +1425%
Contains more IronIron +116.3%
Contains more CopperCopper +269.8%
Contains more ZincZinc +62.2%
Contains more ManganeseManganese +1861.5%
Contains more PotassiumPotassium +47.2%
Contains more PhosphorusPhosphorus +205.5%
Contains less SodiumSodium -87.2%
Contains more SeleniumSelenium +1798.2%
~equal in Magnesium ~42mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Tuna
Tuna
10
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% 3.9% 5.8% 60% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +2300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +179.6%
Contains more Vitamin B3Vitamin B3 +5309.3%
Contains more Vitamin B5Vitamin B5 +115.5%
Contains more Vitamin B6Vitamin B6 +1053.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.134mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +772.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +96.1%
Contains more ProteinProtein +426.2%
~equal in Water ~68.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated Fat: Sat. Fat 1.948 g
Monounsaturated Fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 +1445.7%
Contains more Poly. FatPolyunsaturated fat +322.9%
Contains less Sat. FatSaturated Fat -89.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Baked beans Tuna Opinion
Calories 155kcal 130kcal Baked beans
Protein 5.54g 29.15g Tuna
Fats 5.15g 0.59g Baked beans
Vitamin C 1.1mg 0mg Baked beans
Net carbs 16.13g 0g Baked beans
Carbs 21.63g 0g Baked beans
Cholesterol 5mg 47mg Baked beans
Vitamin D 0IU 82IU Tuna
Magnesium 43mg 42mg Baked beans
Calcium 61mg 4mg Baked beans
Potassium 358mg 527mg Tuna
Iron 1.99mg 0.92mg Baked beans
Fiber 5.5g 0g Baked beans
Copper 0.159mg 0.043mg Baked beans
Zinc 0.73mg 0.45mg Baked beans
Phosphorus 109mg 333mg Tuna
Sodium 422mg 54mg Tuna
Vitamin A 0IU 65IU Tuna
Vitamin A 0µg 22µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 0µg 2µg Tuna
Manganese 0.255mg 0.013mg Baked beans
Selenium 5.7µg 108.2µg Tuna
Vitamin B1 0.136mg 0.134mg Baked beans
Vitamin B2 0.049mg 0.137mg Tuna
Vitamin B3 0.408mg 22.07mg Tuna
Vitamin B5 0.155mg 0.334mg Tuna
Vitamin B6 0.09mg 1.038mg Tuna
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Folate 48µg 2µg Baked beans
Trans Fat 0g 0.02g Baked beans
Choline 77.6mg Tuna
Saturated Fat 1.948g 0.205g Tuna
Monounsaturated Fat 2.133g 0.138g Baked beans
Polyunsaturated fat 0.74g 0.175g Baked beans
Tryptophan 0.067mg 0.313mg Tuna
Threonine 0.228mg 1.224mg Tuna
Isoleucine 0.242mg 1.287mg Tuna
Leucine 0.428mg 2.27mg Tuna
Lysine 0.379mg 2.565mg Tuna
Methionine 0.086mg 0.827mg Tuna
Phenylalanine 0.287mg 1.091mg Tuna
Valine 0.282mg 1.438mg Tuna
Histidine 0.153mg 0.822mg Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DHA 0.105g Tuna
Omega-3 - DPA 0.005g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Tuna
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Baked beans
88%
Tuna
Minerals Daily Need Coverage Score
39%
Baked beans
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.743g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 40)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1.8)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Cholesterol?
Baked beans
Baked beans is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.