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  6. Tuna salad vs. Black turtle bean

Tuna salad vs. Black turtle bean — In-Depth Nutrition Comparison

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The main differences between tuna salad and black turtle bean

  • Tuna salad is richer in selenium and vitamin B12, yet black turtle bean is richer in folate, iron, copper, vitamin B1, fiber, manganese, potassium, and phosphorus.
  • Daily need coverage for folate for black turtle bean is 109% higher.

Food types used in this article are Fish, tuna salad and Beans, black turtle, mature seeds, raw.

Infographic

Tuna salad vs Black turtle bean 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 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +1187.5%
Contains more MagnesiumMagnesium +742.1%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +742.7%
Contains more IronIron +770%
Contains more CopperCopper +589.7%
Contains more ZincZinc +292.9%
Contains more PhosphorusPhosphorus +147.2%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +2400%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +242.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2803.2%
Contains more Vitamin B2Vitamin B2 +175.7%
Contains more Vitamin B5Vitamin B5 +245.8%
Contains more Vitamin B6Vitamin B6 +253.1%
Contains more FolateFolate +5450%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Black turtle bean DV% diff.
Folate 8µg 444µg 109%
Iron 1mg 8.7mg 96%
Copper 0.145mg 1mg 95%
Vitamin B1 0.031mg 0.9mg 72%
Selenium 41.2µg 3.2µg 69%
Fiber 0g 15.5g 62%
Vitamin B12 1.2µg 0µg 50%
Manganese 0.04mg 1mg 42%
Potassium 178mg 1500mg 39%
Phosphorus 178mg 440mg 37%
Magnesium 19mg 160mg 34%
Vitamin B3 6.7mg 1.955mg 30%
Polyunsaturated fat 4.122g 0.387g 25%
Carbs 9.41g 63.25g 18%
Sodium 402mg 9mg 17%
Vitamin B6 0.081mg 0.286mg 16%
Zinc 0.56mg 2.2mg 15%
Calcium 17mg 160mg 14%
Vitamin B5 0.26mg 0.899mg 13%
Fats 9.26g 0.9g 13%
Protein 16.04g 21.25g 10%
Vitamin B2 0.07mg 0.193mg 9%
Calories 187kcal 339kcal 8%
Monounsaturated fat 2.887g 0.078g 7%
Saturated fat 1.544g 0.232g 6%
Vitamin K 5.6µg 5%
Cholesterol 13mg 0mg 4%
Vitamin A 24µg 0µg 3%
Vitamin C 2.2mg 0mg 2%
Vitamin E 0.21mg 1%
Net carbs 9.41g 47.75g N/A
Sugar 2.12g N/A
Tryptophan 0.18mg 0.252mg 0%
Threonine 0.701mg 0.894mg 0%
Isoleucine 0.739mg 0.938mg 0%
Leucine 1.293mg 1.697mg 0%
Lysine 1.457mg 1.459mg 0%
Methionine 0.47mg 0.32mg 0%
Phenylalanine 0.626mg 1.149mg 0%
Valine 0.824mg 1.112mg 0%
Histidine 0.467mg 0.592mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +928.9%
Contains more WaterWater +474.2%
Contains more ProteinProtein +32.5%
Contains more CarbsCarbs +572.2%
Contains more OtherOther +69%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +3601.3%
Contains more Poly. FatPolyunsaturated fat +965.1%
Contains less Sat. FatSaturated fat -85%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.