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  6. Kidney beans raw vs. Tuna salad

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

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A recap on differences between kidney beans raw and tuna salad

  • Kidney beans raw is higher in fiber, folate, copper, iron, manganese, vitamin B1, potassium, and phosphorus, yet tuna salad is higher in selenium and vitamin B12.
  • Kidney beans raw covers your daily fiber needs 100% more than tuna salad.
  • Kidney beans raw contains 49 times more folate than tuna salad. While kidney beans raw contains 394µg of folate, tuna salad contains only 8µg.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Fish, tuna salad.

Infographic

Kidney beans raw vs Tuna salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +636.8%
Contains more CalciumCalcium +741.2%
Contains more PotassiumPotassium +689.9%
Contains more IronIron +720%
Contains more CopperCopper +560.7%
Contains more ZincZinc +398.2%
Contains more PhosphorusPhosphorus +128.7%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +2452.5%
Contains more SeleniumSelenium +1187.5%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +104.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1606.5%
Contains more Vitamin B2Vitamin B2 +212.9%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +390.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4825%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +225.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Tuna salad DV% diff.
Fiber 24.9g 0g 100%
Folate 394µg 8µg 97%
Iron 8.2mg 1mg 90%
Copper 0.958mg 0.145mg 90%
Selenium 3.2µg 41.2µg 69%
Vitamin B12 0µg 1.2µg 50%
Manganese 1.021mg 0.04mg 43%
Vitamin B1 0.529mg 0.031mg 42%
Potassium 1406mg 178mg 36%
Phosphorus 407mg 178mg 33%
Magnesium 140mg 19mg 29%
Vitamin B3 2.06mg 6.7mg 29%
Vitamin B6 0.397mg 0.081mg 24%
Polyunsaturated fat 0.457g 4.122g 24%
Zinc 2.79mg 0.56mg 20%
Carbs 60.01g 9.41g 17%
Vitamin K 19µg 16%
Sodium 24mg 402mg 16%
Protein 23.58g 16.04g 15%
Calcium 143mg 17mg 13%
Fats 0.83g 9.26g 13%
Vitamin B2 0.219mg 0.07mg 11%
Vitamin B5 0.78mg 0.26mg 10%
Monounsaturated fat 0.064g 2.887g 7%
Calories 333kcal 187kcal 7%
Saturated fat 0.12g 1.544g 6%
Cholesterol 0mg 13mg 4%
Vitamin A 0µg 24µg 3%
Vitamin C 4.5mg 2.2mg 3%
Vitamin E 0.22mg 1%
Net carbs 35.11g 9.41g N/A
Sugar 2.23g N/A
Tryptophan 0.279mg 0.18mg 0%
Threonine 0.992mg 0.701mg 0%
Isoleucine 1.041mg 0.739mg 0%
Leucine 1.882mg 1.293mg 0%
Lysine 1.618mg 1.457mg 0%
Methionine 0.355mg 0.47mg 0%
Phenylalanine 1.275mg 0.626mg 0%
Valine 1.233mg 0.824mg 0%
Histidine 0.656mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +47%
Contains more CarbsCarbs +537.7%
Contains more OtherOther +79.8%
Contains more FatsFats +1015.7%
Contains more WaterWater +437.5%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +4410.9%
Contains more Poly. FatPolyunsaturated fat +802%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.