Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean raw
  5. Compare
  6. Soybean raw vs. Tuna

Soybean raw vs. Tuna — In-Depth Nutrition Comparison

Compare

How are Soybean raw and Tuna different?

  • Soybean raw is higher in Iron, Copper, Manganese, Folate, Vitamin B1, Magnesium, and Vitamin B2, however, Tuna is richer in Selenium, Vitamin B3, and Vitamin B12.
  • Daily need coverage for Iron from Soybean raw is 185% higher.
  • Soybean raw contains 194 times more Manganese than Tuna. While Soybean raw contains 2.517mg of Manganese, Tuna contains only 0.013mg.

Soybeans, mature seeds, raw and Fish, tuna, yellowfin, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Soybean 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.
Soybean raw
Soybean raw
9
:
1
Tuna
Tuna
Contains more Calcium +6825%
Contains more Iron +1606.5%
Contains more Magnesium +566.7%
Contains more Phosphorus +111.4%
Contains more Potassium +241%
Contains less Sodium -96.3%
Contains more Zinc +986.7%
Contains more Copper +3755.8%
Contains more Manganese +19261.5%
Contains more Selenium +507.9%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +6825%
Contains more Iron +1606.5%
Contains more Magnesium +566.7%
Contains more Phosphorus +111.4%
Contains more Potassium +241%
Contains less Sodium -96.3%
Contains more Zinc +986.7%
Contains more Copper +3755.8%
Contains more Manganese +19261.5%
Contains more Selenium +507.9%

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.
Soybean raw
Soybean raw
7
:
5
Tuna
Tuna
Contains more Vitamin E +193.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +535%
Contains more Vitamin B5 +137.4%
Contains more Folate +18650%
Contains more Vitamin K +46900%
Contains more Vitamin A +195.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1259.8%
Contains more Vitamin B6 +175.3%
Contains more Vitamin B12 +∞%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 E +193.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +535%
Contains more Vitamin B5 +137.4%
Contains more Folate +18650%
Contains more Vitamin K +46900%
Contains more Vitamin A +195.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1259.8%
Contains more Vitamin B6 +175.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Tuna
Tuna
Contains more Protein +25.2%
Contains more Fats +3279.7%
Contains more Carbs +∞%
Contains more Other +280.5%
Contains more Water +707.7%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 Protein +25.2%
Contains more Fats +3279.7%
Contains more Carbs +∞%
Contains more Other +280.5%
Contains more Water +707.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +3091.3%
Contains more Polyunsaturated fat +6331.4%
Contains less Saturated Fat -92.9%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +3091.3%
Contains more Polyunsaturated fat +6331.4%
Contains less Saturated Fat -92.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Tuna Opinion
Net carbs 20.86g 0g Soybean raw
Protein 36.49g 29.15g Soybean raw
Fats 19.94g 0.59g Soybean raw
Carbs 30.16g 0g Soybean raw
Calories 446kcal 130kcal Soybean raw
Sugar 7.33g 0g Tuna
Fiber 9.3g 0g Soybean raw
Calcium 277mg 4mg Soybean raw
Iron 15.7mg 0.92mg Soybean raw
Magnesium 280mg 42mg Soybean raw
Phosphorus 704mg 333mg Soybean raw
Potassium 1797mg 527mg Soybean raw
Sodium 2mg 54mg Soybean raw
Zinc 4.89mg 0.45mg Soybean raw
Copper 1.658mg 0.043mg Soybean raw
Manganese 2.517mg 0.013mg Soybean raw
Selenium 17.8µg 108.2µg Tuna
Vitamin A 22IU 65IU Tuna
Vitamin A RAE 1µg 22µg Tuna
Vitamin E 0.85mg 0.29mg Soybean raw
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.134mg Soybean raw
Vitamin B2 0.87mg 0.137mg Soybean raw
Vitamin B3 1.623mg 22.07mg Tuna
Vitamin B5 0.793mg 0.334mg Soybean raw
Vitamin B6 0.377mg 1.038mg Tuna
Folate 375µg 2µg Soybean raw
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 47µg 0.1µg Soybean raw
Tryptophan 0.591mg 0.313mg Soybean raw
Threonine 1.766mg 1.224mg Soybean raw
Isoleucine 1.971mg 1.287mg Soybean raw
Leucine 3.309mg 2.27mg Soybean raw
Lysine 2.706mg 2.565mg Soybean raw
Methionine 0.547mg 0.827mg Tuna
Phenylalanine 2.122mg 1.091mg Soybean raw
Valine 2.029mg 1.438mg Soybean raw
Histidine 1.097mg 0.822mg Soybean raw
Cholesterol 0mg 47mg Soybean raw
Trans Fat 0g 0.02g Soybean raw
Saturated Fat 2.884g 0.205g Tuna
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 4.404g 0.138g Soybean raw
Polyunsaturated fat 11.255g 0.175g Soybean raw
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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
85%
Soybean raw
92%
Tuna
Minerals Daily Need Coverage Score
244%
Soybean raw
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 2.679g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 14)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Soybean raw
Soybean 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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.