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  6. Cranberry bean raw vs. Skipjack tuna

Cranberry bean raw vs. Skipjack tuna — In-Depth Nutrition Comparison

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How are cranberry bean raw and skipjack tuna different?

  • Cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, and manganese; however, skipjack tuna is richer in vitamin B3, vitamin B12, selenium, and vitamin B6.
  • Daily need coverage for folate for cranberry bean raw is 149% higher.
  • Skipjack tuna has a lower glycemic index (0) than cranberry bean raw (35).

Beans, cranberry (roman), mature seeds, raw and Fish, tuna, skipjack, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Cranberry bean raw vs Skipjack 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more MagnesiumMagnesium +254.5%
Contains more CalciumCalcium +243.2%
Contains more PotassiumPotassium +155.2%
Contains more IronIron +212.5%
Contains more CopperCopper +621.8%
Contains more ZincZinc +245.7%
Contains more PhosphorusPhosphorus +30.5%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +4742.1%
Contains more SeleniumSelenium +268.5%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin B1Vitamin B1 +1865.8%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B5Vitamin B5 +54.2%
Contains more FolateFolate +5940%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +1189.1%
Contains more Vitamin B6Vitamin B6 +217.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Skipjack tuna DV% diff.
Folate 604µg 10µg 149%
Vitamin B3 1.455mg 18.756mg 108%
Fiber 24.7g 0g 99%
Vitamin B12 0µg 2.19µg 91%
Copper 0.794mg 0.11mg 76%
Selenium 12.7µg 46.8µg 62%
Vitamin B1 0.747mg 0.038mg 59%
Vitamin B6 0.309mg 0.981mg 52%
Iron 5mg 1.6mg 43%
Manganese 0.92mg 0.019mg 39%
Magnesium 156mg 44mg 27%
Potassium 1332mg 522mg 24%
Zinc 3.63mg 1.05mg 23%
Cholesterol 0mg 60mg 20%
Carbs 60.05g 0g 20%
Phosphorus 372mg 285mg 12%
Protein 23.03g 28.21g 10%
Calories 335kcal 132kcal 10%
Calcium 127mg 37mg 9%
Vitamin B2 0.213mg 0.122mg 7%
Vitamin B5 0.748mg 0.485mg 5%
Vitamin A 0µg 18µg 2%
Sodium 6mg 47mg 2%
Vitamin C 0mg 1mg 1%
Polyunsaturated fat 0.527g 0.403g 1%
Fats 1.23g 1.29g 0%
Net carbs 35.35g 0g N/A
Saturated fat 0.316g 0.42g 0%
Monounsaturated fat 0.106g 0.243g 0%
Tryptophan 0.273mg 0.316mg 0%
Threonine 0.969mg 1.237mg 0%
Isoleucine 1.017mg 1.3mg 0%
Leucine 1.838mg 2.293mg 0%
Lysine 1.58mg 2.59mg 0%
Methionine 0.346mg 0.835mg 0%
Phenylalanine 1.245mg 1.101mg 0%
Valine 1.205mg 1.453mg 0%
Histidine 0.641mg 0.83mg 0%
Omega-3 - EPA 0.091g N/A
Omega-3 - DHA 0.237g N/A
Omega-3 - DPA 0.017g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +22.5%
Contains more WaterWater +402.7%
Contains more OtherOther +149.1%
~equal in Fats ~1.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -24.8%
Contains more Poly. FatPolyunsaturated fat +30.8%
Contains more Mono. FatMonounsaturated fat +129.2%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.