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  6. Tuna Bluefin vs. Bean raw

Tuna Bluefin vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between tuna Bluefin and bean raw

  • Tuna Bluefin has more vitamin B12, vitamin B3, vitamin A, and selenium; however, bean raw is richer in folate, copper, fiber, manganese, iron, and vitamin B1.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than bean raw.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of tuna Bluefin is 0.

Specific food types used in this comparison are Fish, tuna, fresh, bluefin, cooked, dry heat and Beans, pinto, mature seeds, raw.

Infographic

Tuna Bluefin vs Bean raw 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more SeleniumSelenium +67.7%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +1030%
Contains more PotassiumPotassium +331.3%
Contains more IronIron +287%
Contains more CopperCopper +711.8%
Contains more ZincZinc +196.1%
Contains more PhosphorusPhosphorus +26.1%
Contains less SodiumSodium -76%
Contains more ManganeseManganese +5640%

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 0% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +44.3%
Contains more Vitamin B3Vitamin B3 +797.8%
Contains more Vitamin B5Vitamin B5 +74.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +156.5%
Contains more FolateFolate +26150%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.474mg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Bean raw DV% diff.
Vitamin B12 10.88µg 0µg 453%
Folate 2µg 525µg 131%
Copper 0.11mg 0.893mg 87%
Vitamin A 757µg 0µg 84%
Fiber 0g 15.5g 62%
Vitamin B3 10.54mg 1.174mg 59%
Manganese 0.02mg 1.148mg 49%
Iron 1.31mg 5.07mg 47%
Vitamin B1 0.278mg 0.713mg 36%
Selenium 46.8µg 27.9µg 34%
Potassium 323mg 1393mg 31%
Magnesium 64mg 176mg 27%
Carbs 0g 62.55g 21%
Protein 29.91g 21.42g 17%
Cholesterol 49mg 0mg 16%
Zinc 0.77mg 2.28mg 14%
Starch 34.17g 14%
Phosphorus 326mg 411mg 12%
Vitamin B5 1.37mg 0.785mg 12%
Choline 66.2mg 12%
Calcium 10mg 113mg 10%
Polyunsaturated fat 1.844g 0.407g 10%
Fats 6.28g 1.23g 8%
Calories 184kcal 347kcal 8%
Vitamin B2 0.306mg 0.212mg 7%
Vitamin C 0mg 6.3mg 7%
Saturated fat 1.612g 0.235g 6%
Vitamin K 5.6µg 5%
Monounsaturated fat 2.053g 0.229g 5%
Vitamin B6 0.525mg 0.474mg 4%
Sodium 50mg 12mg 2%
Vitamin E 0.21mg 1%
Net carbs 0g 47.05g N/A
Sugar 2.11g N/A
Tryptophan 0.335mg 0.237mg 0%
Threonine 1.311mg 0.81mg 0%
Isoleucine 1.378mg 0.871mg 0%
Leucine 2.431mg 1.558mg 0%
Lysine 2.747mg 1.356mg 0%
Methionine 0.885mg 0.259mg 0%
Phenylalanine 1.168mg 1.095mg 0%
Valine 1.541mg 0.998mg 0%
Histidine 0.88mg 0.556mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +39.6%
Contains more FatsFats +410.6%
Contains more WaterWater +421.5%
Contains more OtherOther +36%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +796.5%
Contains more Poly. FatPolyunsaturated fat +353.1%
Contains less Sat. FatSaturated fat -85.4%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.