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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 for selenium, 191% more than kidney beans raw.
  • Kidney beans raw has a higher glycemic index (22) than tuna (0).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 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 +233.3%
Contains more CalciumCalcium +3475%
Contains more PotassiumPotassium +166.8%
Contains more IronIron +791.3%
Contains more CopperCopper +2127.9%
Contains more ZincZinc +520%
Contains more PhosphorusPhosphorus +22.2%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +7753.8%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +294.8%
Contains more Vitamin B2Vitamin B2 +59.9%
Contains more Vitamin B5Vitamin B5 +133.5%
Contains more Vitamin KVitamin K +18900%
Contains more FolateFolate +19600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +31.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +971.4%
Contains more Vitamin B6Vitamin B6 +161.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Kidney beans raw Tuna DV% diff.
Selenium 3.2µg 108.2µg 191%
Vitamin B3 2.06mg 22.07mg 125%
Copper 0.958mg 0.043mg 102%
Fiber 24.9g 0g 100%
Vitamin B12 0µg 2.35µg 98%
Folate 394µg 2µg 98%
Iron 8.2mg 0.92mg 91%
Vitamin B6 0.397mg 1.038mg 49%
Manganese 1.021mg 0.013mg 44%
Vitamin B1 0.529mg 0.134mg 33%
Potassium 1406mg 527mg 26%
Magnesium 140mg 42mg 23%
Zinc 2.79mg 0.45mg 21%
Carbs 60.01g 0g 20%
Cholesterol 0mg 47mg 16%
Vitamin K 19µg 0.1µg 16%
Calcium 143mg 4mg 14%
Choline 77.6mg 14%
Protein 23.58g 29.15g 11%
Phosphorus 407mg 333mg 11%
Vitamin D 0IU 82IU 10%
Vitamin D 0µg 2µg 10%
Calories 333kcal 130kcal 10%
Vitamin B5 0.78mg 0.334mg 9%
Vitamin B2 0.219mg 0.137mg 6%
Vitamin C 4.5mg 0mg 5%
Vitamin A 0µg 22µg 2%
Polyunsaturated fat 0.457g 0.175g 2%
Sodium 24mg 54mg 1%
Fats 0.83g 0.59g 0%
Net carbs 35.11g 0g N/A
Sugar 2.23g 0g N/A
Vitamin E 0.22mg 0.29mg 0%
Trans fat 0g 0.02g N/A
Saturated fat 0.12g 0.205g 0%
Monounsaturated fat 0.064g 0.138g 0%
Tryptophan 0.279mg 0.313mg 0%
Threonine 0.992mg 1.224mg 0%
Isoleucine 1.041mg 1.287mg 0%
Leucine 1.882mg 2.27mg 0%
Lysine 1.618mg 2.565mg 0%
Methionine 0.355mg 0.827mg 0%
Phenylalanine 1.275mg 1.091mg 0%
Valine 1.233mg 1.438mg 0%
Histidine 0.656mg 0.822mg 0%
Omega-3 - EPA 0g 0.015g N/A
Omega-3 - DHA 0g 0.105g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +40.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +199.2%
Contains more ProteinProtein +23.6%
Contains more WaterWater +487.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 less Sat. FatSaturated fat -41.5%
Contains more Poly. FatPolyunsaturated fat +161.1%
Contains more Mono. FatMonounsaturated fat +115.6%

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.