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Soybean vs Tuna - In-Depth Nutrition Comparison

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Tuna
Contains more Iron +1098.5%
Contains more Calcium +2670%
Contains more Potassium +456.3%
Contains more Magnesium +337.5%
Contains more Copper +1407.3%
Contains more Zinc +535.1%
Contains more Phosphorus +116%
Contains less Sodium -96%
Contains more Iron +1098.5%
Contains more Calcium +2670%
Contains more Potassium +456.3%
Contains more Magnesium +337.5%
Contains more Copper +1407.3%
Contains more Zinc +535.1%
Contains more Phosphorus +116%
Contains less Sodium -96%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B1 +214.4%
Contains more Vitamin B2 +184.3%
Contains more Vitamin A +11354.5%
Contains more Vitamin B3 +549.4%
Contains more Vitamin B5 +72.8%
Contains more Vitamin B6 +39.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +214.4%
Contains more Vitamin B2 +184.3%
Contains more Vitamin A +11354.5%
Contains more Vitamin B3 +549.4%
Contains more Vitamin B5 +72.8%
Contains more Vitamin B6 +39.3%
Contains more Vitamin B12 +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
54
Soybean
90
Tuna
Mineral Summary Score
158
Soybean
30
Tuna

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
219%
Soybean
179%
Tuna
Carbohydrates
30%
Soybean
0%
Tuna
Fats
92%
Soybean
29%
Tuna

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Tuna
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Soybean Tuna
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Tuna
Tuna contains less Sugars (difference - 7.33g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.272g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 16)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 48mg)
Which food is cheaper?
Soybean
Soybean is cheaper (difference - $3.6)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soybean Tuna Opinion
Calories 446 184 Soybean
Protein 36.49 29.91 Soybean
Fats 19.94 6.28 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 0 Soybean
Cholesterol 0 49 Soybean
Vitamin D 0 Soybean
Iron 15.7 1.31 Soybean
Calcium 277 10 Soybean
Potassium 1797 323 Soybean
Magnesium 280 64 Soybean
Sugars 7.33 Soybean
Fiber 9.3 0 Soybean
Copper 1.658 0.11 Soybean
Zinc 4.89 0.77 Soybean
Starch
Phosphorus 704 326 Soybean
Sodium 2 50 Soybean
Vitamin A 22 2520 Tuna
Vitamin E 0.85 Soybean
Vitamin D 0 Soybean
Vitamin B1 0.874 0.278 Soybean
Vitamin B2 0.87 0.306 Soybean
Vitamin B3 1.623 10.54 Tuna
Vitamin B5 0.793 1.37 Tuna
Vitamin B6 0.377 0.525 Tuna
Vitamin B12 0 10.88 Tuna
Vitamin K 47 Soybean
Folic acid (B9) 0 0
Trans Fat 0 Tuna
Saturated Fat 2.884 1.612 Tuna
Monounsaturated Fat 4.404 2.053 Soybean
Polyunsaturated fat 11.255 1.844 Soybean
Tryptophan 0.591 0.335 Soybean
Threonine 1.766 1.311 Soybean
Isoleucine 1.971 1.378 Soybean
Leucine 3.309 2.431 Soybean
Lysine 2.706 2.747 Tuna
Methionine 0.547 0.885 Tuna
Phenylalanine 2.122 1.168 Soybean
Valine 2.029 1.541 Soybean
Histidine 1.097 0.88 Soybean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.