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  6. Cranberry bean raw vs. Tuna

Cranberry bean raw vs. Tuna — In-Depth Nutrition Comparison

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Significant differences between Cranberry bean raw and Tuna

  • Cranberry bean raw has more Folate, Fiber, Copper, Vitamin B1, Iron, and Manganese, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B12, and Vitamin B6.
  • Tuna covers your daily Selenium needs 174% more than Cranberry bean raw.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Cranberry bean raw 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.
Cranberry bean raw
Cranberry bean raw
9
:
1
Tuna
Tuna
Contains more Calcium +3075%
Contains more Iron +443.5%
Contains more Magnesium +271.4%
Contains more Phosphorus +11.7%
Contains more Potassium +152.8%
Contains less Sodium -88.9%
Contains more Zinc +706.7%
Contains more Copper +1746.5%
Contains more Manganese +6976.9%
Contains more Selenium +752%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +3075%
Contains more Iron +443.5%
Contains more Magnesium +271.4%
Contains more Phosphorus +11.7%
Contains more Potassium +152.8%
Contains less Sodium -88.9%
Contains more Zinc +706.7%
Contains more Copper +1746.5%
Contains more Manganese +6976.9%
Contains more Selenium +752%

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.
Cranberry bean raw
Cranberry bean raw
4
:
7
Tuna
Tuna
Contains more Vitamin B1 +457.5%
Contains more Vitamin B2 +55.5%
Contains more Vitamin B5 +124%
Contains more Folate +30100%
Contains more Vitamin A +3150%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1416.8%
Contains more Vitamin B6 +235.9%
Contains more Vitamin B12 +∞%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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 B1 +457.5%
Contains more Vitamin B2 +55.5%
Contains more Vitamin B5 +124%
Contains more Folate +30100%
Contains more Vitamin A +3150%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1416.8%
Contains more Vitamin B6 +235.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
3
:
2
Tuna
Tuna
Contains more Fats +108.5%
Contains more Carbs +∞%
Contains more Other +157.8%
Contains more Protein +26.6%
Contains more Water +456.7%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 Fats +108.5%
Contains more Carbs +∞%
Contains more Other +157.8%
Contains more Protein +26.6%
Contains more Water +456.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
2
Tuna
Tuna
Contains more Polyunsaturated fat +201.1%
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +30.2%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Polyunsaturated fat +201.1%
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +30.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Tuna Opinion
Net carbs 35.35g 0g Cranberry bean raw
Protein 23.03g 29.15g Tuna
Fats 1.23g 0.59g Cranberry bean raw
Carbs 60.05g 0g Cranberry bean raw
Calories 335kcal 130kcal Cranberry bean raw
Fiber 24.7g 0g Cranberry bean raw
Calcium 127mg 4mg Cranberry bean raw
Iron 5mg 0.92mg Cranberry bean raw
Magnesium 156mg 42mg Cranberry bean raw
Phosphorus 372mg 333mg Cranberry bean raw
Potassium 1332mg 527mg Cranberry bean raw
Sodium 6mg 54mg Cranberry bean raw
Zinc 3.63mg 0.45mg Cranberry bean raw
Copper 0.794mg 0.043mg Cranberry bean raw
Manganese 0.92mg 0.013mg Cranberry bean raw
Selenium 12.7µg 108.2µg Tuna
Vitamin A 2IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin B1 0.747mg 0.134mg Cranberry bean raw
Vitamin B2 0.213mg 0.137mg Cranberry bean raw
Vitamin B3 1.455mg 22.07mg Tuna
Vitamin B5 0.748mg 0.334mg Cranberry bean raw
Vitamin B6 0.309mg 1.038mg Tuna
Folate 604µg 2µg Cranberry bean raw
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.273mg 0.313mg Tuna
Threonine 0.969mg 1.224mg Tuna
Isoleucine 1.017mg 1.287mg Tuna
Leucine 1.838mg 2.27mg Tuna
Lysine 1.58mg 2.565mg Tuna
Methionine 0.346mg 0.827mg Tuna
Phenylalanine 1.245mg 1.091mg Cranberry bean raw
Valine 1.205mg 1.438mg Tuna
Histidine 0.641mg 0.822mg Tuna
Cholesterol 0mg 47mg Cranberry bean raw
Trans Fat 0g 0.02g Cranberry bean raw
Saturated Fat 0.316g 0.205g Tuna
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.106g 0.138g Tuna
Polyunsaturated fat 0.527g 0.175g Cranberry bean raw
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
69%
Cranberry bean raw
92%
Tuna
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
88%
Tuna

Comparison summary

Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.111g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 35)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.