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  6. Navy bean raw vs. Tuna salad

Navy bean raw vs. Tuna salad — In-Depth Nutrition Comparison

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The main differences between navy bean raw and tuna salad

  • Navy bean raw is richer in folate, vitamin B1, copper, magnesium, vitamin C, and manganese, yet tuna salad is richer in selenium, vitamin B12, and vitamin B3.
  • Daily need coverage for selenium for tuna salad is 74% higher.
  • Navy bean raw contains 17 times more folate than tuna salad. Navy bean raw contains 132µg of folate, while tuna salad contains 8µg.
  • Navy bean raw contains less sodium.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Fish, tuna salad.

Infographic

Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +431.6%
Contains more PotassiumPotassium +72.5%
Contains more IronIron +93%
Contains more CopperCopper +145.5%
Contains more ZincZinc +58.9%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +920%
Contains more CalciumCalcium +13.3%
Contains more PhosphorusPhosphorus +78%
Contains more SeleniumSelenium +6766.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +754.5%
Contains more Vitamin B1Vitamin B1 +1158.1%
Contains more Vitamin B2Vitamin B2 +207.1%
Contains more Vitamin B5Vitamin B5 +217.3%
Contains more Vitamin B6Vitamin B6 +135.8%
Contains more FolateFolate +1550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +449.2%
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 Navy bean raw Tuna salad DV% diff.
Selenium 0.6µg 41.2µg 74%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 1.22mg 6.7mg 34%
Folate 132µg 8µg 31%
Vitamin B1 0.39mg 0.031mg 30%
Polyunsaturated fat 0.407g 4.122g 25%
Copper 0.356mg 0.145mg 23%
Protein 6.15g 16.04g 20%
Magnesium 101mg 19mg 20%
Vitamin C 18.8mg 2.2mg 18%
Sodium 13mg 402mg 17%
Manganese 0.408mg 0.04mg 16%
Fats 0.7g 9.26g 13%
Iron 1.93mg 1mg 12%
Phosphorus 100mg 178mg 11%
Vitamin B5 0.825mg 0.26mg 11%
Vitamin B2 0.215mg 0.07mg 11%
Vitamin B6 0.191mg 0.081mg 8%
Saturated fat 0.085g 1.544g 7%
Monounsaturated fat 0.052g 2.887g 7%
Calories 67kcal 187kcal 6%
Potassium 307mg 178mg 4%
Cholesterol 0mg 13mg 4%
Vitamin A 0µg 24µg 3%
Zinc 0.89mg 0.56mg 3%
Carbs 13.05g 9.41g 1%
Net carbs 13.05g 9.41g N/A
Calcium 15mg 17mg 0%
Tryptophan 0.064mg 0.18mg 0%
Threonine 0.258mg 0.701mg 0%
Isoleucine 0.273mg 0.739mg 0%
Leucine 0.442mg 1.293mg 0%
Lysine 0.35mg 1.457mg 0%
Methionine 0.064mg 0.47mg 0%
Phenylalanine 0.31mg 0.626mg 0%
Valine 0.316mg 0.824mg 0%
Histidine 0.172mg 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 CarbsCarbs +38.7%
Contains more WaterWater +25.3%
Contains more ProteinProtein +160.8%
Contains more FatsFats +1222.9%
Contains more OtherOther +124.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -94.5%
Contains more Mono. FatMonounsaturated fat +5451.9%
Contains more Poly. FatPolyunsaturated fat +912.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.