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  6. Tuna salad vs. Kidney beans raw

Tuna salad vs. Kidney beans raw — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and kidney beans raw

  • Tuna salad is higher in selenium and vitamin B12, yet kidney beans raw is higher in fiber, folate, copper, iron, manganese, vitamin B1, potassium, and phosphorus.
  • Kidney beans raw covers your daily fiber needs 100% more than tuna salad.

Food varieties used in this article are Fish, tuna salad and Beans, kidney, all types, mature seeds, raw.

Infographic

Tuna salad vs Kidney beans 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 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +1187.5%
Contains more MagnesiumMagnesium +636.8%
Contains more CalciumCalcium +741.2%
Contains more PotassiumPotassium +689.9%
Contains more IronIron +720%
Contains more CopperCopper +560.7%
Contains more ZincZinc +398.2%
Contains more PhosphorusPhosphorus +128.7%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +2452.5%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +225.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +104.5%
Contains more Vitamin B1Vitamin B1 +1606.5%
Contains more Vitamin B2Vitamin B2 +212.9%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +390.1%
Contains more FolateFolate +4825%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Kidney beans raw DV% diff.
Fiber 0g 24.9g 100%
Folate 8µg 394µg 97%
Iron 1mg 8.2mg 90%
Copper 0.145mg 0.958mg 90%
Selenium 41.2µg 3.2µg 69%
Vitamin B12 1.2µg 0µg 50%
Manganese 0.04mg 1.021mg 43%
Vitamin B1 0.031mg 0.529mg 42%
Potassium 178mg 1406mg 36%
Phosphorus 178mg 407mg 33%
Magnesium 19mg 140mg 29%
Vitamin B3 6.7mg 2.06mg 29%
Vitamin B6 0.081mg 0.397mg 24%
Polyunsaturated fat 4.122g 0.457g 24%
Zinc 0.56mg 2.79mg 20%
Carbs 9.41g 60.01g 17%
Vitamin K 19µg 16%
Sodium 402mg 24mg 16%
Protein 16.04g 23.58g 15%
Calcium 17mg 143mg 13%
Fats 9.26g 0.83g 13%
Vitamin B2 0.07mg 0.219mg 11%
Vitamin B5 0.26mg 0.78mg 10%
Monounsaturated fat 2.887g 0.064g 7%
Calories 187kcal 333kcal 7%
Saturated fat 1.544g 0.12g 6%
Cholesterol 13mg 0mg 4%
Vitamin A 24µg 0µg 3%
Vitamin C 2.2mg 4.5mg 3%
Vitamin E 0.22mg 1%
Net carbs 9.41g 35.11g N/A
Sugar 2.23g N/A
Tryptophan 0.18mg 0.279mg 0%
Threonine 0.701mg 0.992mg 0%
Isoleucine 0.739mg 1.041mg 0%
Leucine 1.293mg 1.882mg 0%
Lysine 1.457mg 1.618mg 0%
Methionine 0.47mg 0.355mg 0%
Phenylalanine 0.626mg 1.275mg 0%
Valine 0.824mg 1.233mg 0%
Histidine 0.467mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +1015.7%
Contains more WaterWater +437.5%
Contains more ProteinProtein +47%
Contains more CarbsCarbs +537.7%
Contains more OtherOther +79.8%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +4410.9%
Contains more Poly. FatPolyunsaturated fat +802%
Contains less Sat. FatSaturated fat -92.2%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.