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  6. Skipjack tuna vs. Beans

Skipjack tuna vs. Beans — In-Depth Nutrition Comparison

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How are skipjack tuna and beans different?

  • Skipjack tuna is higher in vitamin B3, vitamin B12, selenium, vitamin B6, phosphorus, and iron; however, beans are richer in fiber, copper, and vitamin B1.
  • Daily need coverage for vitamin B3 for skipjack tuna is 115% higher.
  • Beans have less cholesterol.
  • Skipjack tuna has a lower glycemic index (0) than beans (33).

Fish, tuna, skipjack, fresh, cooked, dry heat and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Skipjack tuna vs Beans 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +76.4%
Contains more IronIron +451.7%
Contains more PhosphorusPhosphorus +174%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +940%
Contains more CalciumCalcium +35.1%
Contains more CopperCopper +87.3%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -97.9%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Beans
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin B2Vitamin B2 +103.3%
Contains more Vitamin B3Vitamin B3 +4261.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +654.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +210%
Contains more Vitamin B1Vitamin B1 +294.7%
Contains more FolateFolate +140%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Skipjack tuna Beans DV% diff.
Vitamin B3 18.756mg 0.43mg 115%
Vitamin B12 2.19µg 0µg 91%
Selenium 46.8µg 4.5µg 77%
Vitamin B6 0.981mg 0.13mg 65%
Protein 28.21g 4.8g 47%
Phosphorus 285mg 104mg 26%
Fiber 0g 5.5g 22%
Cholesterol 60mg 0mg 20%
Iron 1.6mg 0.29mg 16%
Copper 0.11mg 0.206mg 11%
Vitamin B5 0.485mg 10%
Vitamin B1 0.038mg 0.15mg 9%
Carbs 0g 20.49g 7%
Potassium 522mg 296mg 7%
Choline 30.8mg 6%
Vitamin B2 0.122mg 0.06mg 5%
Folate 10µg 24µg 4%
Zinc 1.05mg 1.4mg 3%
Magnesium 44mg 32mg 3%
Sodium 47mg 1mg 2%
Vitamin C 1mg 3.1mg 2%
Polyunsaturated fat 0.403g 0.172g 2%
Saturated fat 0.42g 0.103g 1%
Vitamin K 0.8µg 1%
Monounsaturated fat 0.243g 0.035g 1%
Calories 132kcal 105kcal 1%
Manganese 0.019mg 1%
Vitamin E 0.15mg 1%
Vitamin A 18µg 5µg 1%
Calcium 37mg 50mg 1%
Fats 1.29g 0.4g 1%
Net carbs 0g 14.99g N/A
Sugar 7.78g N/A
Tryptophan 0.316mg 0%
Threonine 1.237mg 0%
Isoleucine 1.3mg 0%
Leucine 2.293mg 0%
Lysine 2.59mg 0%
Methionine 0.835mg 0%
Phenylalanine 1.101mg 0%
Valine 1.453mg 0%
Histidine 0.83mg 0%
Omega-3 - EPA 0.091g 0g N/A
Omega-3 - DHA 0.237g 0g N/A
Omega-3 - DPA 0.017g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +487.7%
Contains more FatsFats +222.5%
Contains more OtherOther +380.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +594.3%
Contains more Poly. FatPolyunsaturated fat +134.3%
Contains less Sat. FatSaturated fat -75.5%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.