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  6. Kidney beans raw vs. Tuna

Kidney beans raw vs. Tuna — In-Depth Nutrition Comparison

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How are Kidney beans raw and Tuna different?

  • Kidney beans raw is richer in Copper, Fiber, Folate, Iron, Manganese, and Vitamin B1, while Tuna is higher in Selenium, Vitamin B3, Vitamin B12, and Vitamin B6.
  • Tuna covers your daily need of Selenium 191% more than Kidney beans raw.

Beans, kidney, all types, mature seeds, raw and Fish, tuna, yellowfin, fresh, cooked, dry heat types were used in this article.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
9
:
1
Tuna
Tuna
Contains more Calcium +3475%
Contains more Iron +791.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +22.2%
Contains more Potassium +166.8%
Contains less Sodium -55.6%
Contains more Zinc +520%
Contains more Copper +2127.9%
Contains more Manganese +7753.8%
Contains more Selenium +3281.3%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +3475%
Contains more Iron +791.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +22.2%
Contains more Potassium +166.8%
Contains less Sodium -55.6%
Contains more Zinc +520%
Contains more Copper +2127.9%
Contains more Manganese +7753.8%
Contains more Selenium +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.
Kidney beans raw
Kidney beans raw
6
:
6
Tuna
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B1 +294.8%
Contains more Vitamin B2 +59.9%
Contains more Vitamin B5 +133.5%
Contains more Folate +19600%
Contains more Vitamin K +18900%
Contains more Vitamin A +∞%
Contains more Vitamin E +31.8%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +971.4%
Contains more Vitamin B6 +161.5%
Contains more Vitamin B12 +∞%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 C +∞%
Contains more Vitamin B1 +294.8%
Contains more Vitamin B2 +59.9%
Contains more Vitamin B5 +133.5%
Contains more Folate +19600%
Contains more Vitamin K +18900%
Contains more Vitamin A +∞%
Contains more Vitamin E +31.8%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +971.4%
Contains more Vitamin B6 +161.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Tuna
Tuna
Contains more Fats +40.7%
Contains more Carbs +∞%
Contains more Other +199.2%
Contains more Protein +23.6%
Contains more Water +487.1%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +40.7%
Contains more Carbs +∞%
Contains more Other +199.2%
Contains more Protein +23.6%
Contains more Water +487.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Tuna
Tuna
Contains less Saturated Fat -41.5%
Contains more Polyunsaturated fat +161.1%
Contains more Monounsaturated Fat +115.6%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -41.5%
Contains more Polyunsaturated fat +161.1%
Contains more Monounsaturated Fat +115.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Tuna Opinion
Net carbs 35.11g 0g Kidney beans raw
Protein 23.58g 29.15g Tuna
Fats 0.83g 0.59g Kidney beans raw
Carbs 60.01g 0g Kidney beans raw
Calories 333kcal 130kcal Kidney beans raw
Sugar 2.23g 0g Tuna
Fiber 24.9g 0g Kidney beans raw
Calcium 143mg 4mg Kidney beans raw
Iron 8.2mg 0.92mg Kidney beans raw
Magnesium 140mg 42mg Kidney beans raw
Phosphorus 407mg 333mg Kidney beans raw
Potassium 1406mg 527mg Kidney beans raw
Sodium 24mg 54mg Kidney beans raw
Zinc 2.79mg 0.45mg Kidney beans raw
Copper 0.958mg 0.043mg Kidney beans raw
Manganese 1.021mg 0.013mg Kidney beans raw
Selenium 3.2µg 108.2µg Tuna
Vitamin A 0IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.22mg 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.134mg Kidney beans raw
Vitamin B2 0.219mg 0.137mg Kidney beans raw
Vitamin B3 2.06mg 22.07mg Tuna
Vitamin B5 0.78mg 0.334mg Kidney beans raw
Vitamin B6 0.397mg 1.038mg Tuna
Folate 394µg 2µg Kidney beans raw
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 19µg 0.1µg Kidney beans raw
Tryptophan 0.279mg 0.313mg Tuna
Threonine 0.992mg 1.224mg Tuna
Isoleucine 1.041mg 1.287mg Tuna
Leucine 1.882mg 2.27mg Tuna
Lysine 1.618mg 2.565mg Tuna
Methionine 0.355mg 0.827mg Tuna
Phenylalanine 1.275mg 1.091mg Kidney beans raw
Valine 1.233mg 1.438mg Tuna
Histidine 0.656mg 0.822mg Tuna
Cholesterol 0mg 47mg Kidney beans raw
Trans Fat 0g 0.02g Kidney beans raw
Saturated Fat 0.12g 0.205g Kidney beans raw
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.064g 0.138g Tuna
Polyunsaturated fat 0.457g 0.175g Kidney beans raw
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans 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
60%
Kidney beans raw
92%
Tuna
Minerals Daily Need Coverage Score
130%
Kidney beans raw
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 22)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 30mg)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.085g)
Which food is richer in minerals?
Kidney beans raw
Kidney beans 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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.