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  6. Black turtle bean vs. Tuna

Black turtle bean vs. Tuna — In-Depth Nutrition Comparison

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What are the differences between black turtle bean and tuna?

  • Black turtle bean is higher in folate, copper, iron, vitamin B1, fiber, and manganese, yet tuna is higher in selenium, vitamin B3, vitamin B12, and vitamin B6.
  • Tuna's daily need coverage for selenium is 191% more.
  • The glycemic index of tuna is lower.

We used Beans, black turtle, mature seeds, raw and Fish, tuna, yellowfin, fresh, cooked, dry heat types in this article.

Infographic

Black turtle 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 +281%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +184.6%
Contains more IronIron +845.7%
Contains more CopperCopper +2225.6%
Contains more ZincZinc +388.9%
Contains more PhosphorusPhosphorus +32.1%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +7592.3%
Contains more SeleniumSelenium +3281.3%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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 B1Vitamin B1 +571.6%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin B5Vitamin B5 +169.2%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +22100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +38.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1028.9%
Contains more Vitamin B6Vitamin B6 +262.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Tuna DV% diff.
Selenium 3.2µg 108.2µg 191%
Vitamin B3 1.955mg 22.07mg 126%
Folate 444µg 2µg 111%
Copper 1mg 0.043mg 106%
Vitamin B12 0µg 2.35µg 98%
Iron 8.7mg 0.92mg 97%
Vitamin B1 0.9mg 0.134mg 64%
Fiber 15.5g 0g 62%
Vitamin B6 0.286mg 1.038mg 58%
Manganese 1mg 0.013mg 43%
Potassium 1500mg 527mg 29%
Magnesium 160mg 42mg 28%
Carbs 63.25g 0g 21%
Calcium 160mg 4mg 16%
Cholesterol 0mg 47mg 16%
Zinc 2.2mg 0.45mg 16%
Protein 21.25g 29.15g 16%
Phosphorus 440mg 333mg 15%
Choline 77.6mg 14%
Vitamin B5 0.899mg 0.334mg 11%
Calories 339kcal 130kcal 10%
Vitamin D 0IU 82IU 10%
Vitamin D 0µg 2µg 10%
Vitamin K 5.6µg 0.1µg 5%
Vitamin B2 0.193mg 0.137mg 4%
Vitamin A 0µg 22µg 2%
Sodium 9mg 54mg 2%
Vitamin E 0.21mg 0.29mg 1%
Polyunsaturated fat 0.387g 0.175g 1%
Fats 0.9g 0.59g 0%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Trans fat 0g 0.02g N/A
Saturated fat 0.232g 0.205g 0%
Monounsaturated fat 0.078g 0.138g 0%
Tryptophan 0.252mg 0.313mg 0%
Threonine 0.894mg 1.224mg 0%
Isoleucine 0.938mg 1.287mg 0%
Leucine 1.697mg 2.27mg 0%
Lysine 1.459mg 2.565mg 0%
Methionine 0.32mg 0.827mg 0%
Phenylalanine 1.149mg 1.091mg 0%
Valine 1.112mg 1.438mg 0%
Histidine 0.592mg 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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +52.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +181.3%
Contains more ProteinProtein +37.2%
Contains more WaterWater +527.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 more Poly. FatPolyunsaturated fat +121.1%
Contains less Sat. FatSaturated fat -11.6%
Contains more Mono. FatMonounsaturated fat +76.9%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.