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  6. Tuna salad vs. Baked beans

Tuna salad vs. Baked beans — In-Depth Nutrition Comparison

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Summary of differences between tuna salad and baked beans

  • Tuna salad has more selenium, vitamin B12, vitamin B3, and phosphorus; however, baked beans are higher in fiber, iron, folate, manganese, vitamin B1, and magnesium.
  • Tuna salad covers your daily need for selenium, 65% more than baked beans.

These are the specific foods used in this comparison Fish, tuna salad and Beans, baked, home prepared.

Infographic

Tuna salad vs Baked beans infographic
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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" 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more PhosphorusPhosphorus +63.3%
Contains more SeleniumSelenium +622.8%
Contains more MagnesiumMagnesium +126.3%
Contains more CalciumCalcium +258.8%
Contains more PotassiumPotassium +101.1%
Contains more IronIron +99%
Contains more ZincZinc +30.4%
Contains more ManganeseManganese +537.5%
~equal in Copper ~0.159mg
~equal in Sodium ~422mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +1542.2%
Contains more Vitamin B5Vitamin B5 +67.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +338.7%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more FolateFolate +500%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Baked beans DV% diff.
Selenium 41.2µg 5.7µg 65%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.408mg 39%
Polyunsaturated fat 4.122g 0.74g 23%
Fiber 0g 5.5g 22%
Protein 16.04g 5.54g 21%
Iron 1mg 1.99mg 12%
Folate 8µg 48µg 10%
Phosphorus 178mg 109mg 10%
Manganese 0.04mg 0.255mg 9%
Vitamin B1 0.031mg 0.136mg 9%
Magnesium 19mg 43mg 6%
Fats 9.26g 5.15g 6%
Potassium 178mg 358mg 5%
Calcium 17mg 61mg 4%
Carbs 9.41g 21.63g 4%
Cholesterol 13mg 5mg 3%
Vitamin A 24µg 0µg 3%
Saturated fat 1.544g 1.948g 2%
Monounsaturated fat 2.887g 2.133g 2%
Calories 187kcal 155kcal 2%
Vitamin B2 0.07mg 0.049mg 2%
Vitamin B5 0.26mg 0.155mg 2%
Zinc 0.56mg 0.73mg 2%
Copper 0.145mg 0.159mg 2%
Vitamin B6 0.081mg 0.09mg 1%
Sodium 402mg 422mg 1%
Vitamin C 2.2mg 1.1mg 1%
Net carbs 9.41g 16.13g N/A
Tryptophan 0.18mg 0.067mg 0%
Threonine 0.701mg 0.228mg 0%
Isoleucine 0.739mg 0.242mg 0%
Leucine 1.293mg 0.428mg 0%
Lysine 1.457mg 0.379mg 0%
Methionine 0.47mg 0.086mg 0%
Phenylalanine 0.626mg 0.287mg 0%
Valine 0.824mg 0.282mg 0%
Histidine 0.467mg 0.153mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +189.5%
Contains more FatsFats +79.8%
Contains more CarbsCarbs +129.9%
Contains more OtherOther +17.8%
~equal in Water ~65.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -20.7%
Contains more Mono. FatMonounsaturated fat +35.3%
Contains more Poly. FatPolyunsaturated fat +457%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.