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  6. Tuna salad vs. Navy bean raw

Tuna salad vs. Navy bean raw — In-Depth Nutrition Comparison

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The main differences between tuna salad and navy bean raw

  • Tuna salad is richer in selenium, vitamin B12, and vitamin B3, yet navy bean raw is richer in folate, vitamin B1, copper, magnesium, vitamin C, and manganese.
  • Daily need coverage for selenium for tuna salad is 74% higher.
  • Navy bean raw contains less sodium.

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

Infographic

Tuna salad vs Navy 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 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +13.3%
Contains more PhosphorusPhosphorus +78%
Contains more SeleniumSelenium +6766.7%
Contains more MagnesiumMagnesium +431.6%
Contains more PotassiumPotassium +72.5%
Contains more IronIron +93%
Contains more CopperCopper +145.5%
Contains more ZincZinc +58.9%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +920%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +449.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +754.5%
Contains more Vitamin B1Vitamin B1 +1158.1%
Contains more Vitamin B2Vitamin B2 +207.1%
Contains more Vitamin B5Vitamin B5 +217.3%
Contains more Vitamin B6Vitamin B6 +135.8%
Contains more FolateFolate +1550%
~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 Navy bean raw DV% diff.
Selenium 41.2µg 0.6µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 1.22mg 34%
Folate 8µg 132µg 31%
Vitamin B1 0.031mg 0.39mg 30%
Polyunsaturated fat 4.122g 0.407g 25%
Copper 0.145mg 0.356mg 23%
Protein 16.04g 6.15g 20%
Magnesium 19mg 101mg 20%
Vitamin C 2.2mg 18.8mg 18%
Sodium 402mg 13mg 17%
Manganese 0.04mg 0.408mg 16%
Fats 9.26g 0.7g 13%
Iron 1mg 1.93mg 12%
Phosphorus 178mg 100mg 11%
Vitamin B5 0.26mg 0.825mg 11%
Vitamin B2 0.07mg 0.215mg 11%
Vitamin B6 0.081mg 0.191mg 8%
Saturated fat 1.544g 0.085g 7%
Monounsaturated fat 2.887g 0.052g 7%
Calories 187kcal 67kcal 6%
Potassium 178mg 307mg 4%
Cholesterol 13mg 0mg 4%
Vitamin A 24µg 0µg 3%
Zinc 0.56mg 0.89mg 3%
Carbs 9.41g 13.05g 1%
Net carbs 9.41g 13.05g N/A
Calcium 17mg 15mg 0%
Tryptophan 0.18mg 0.064mg 0%
Threonine 0.701mg 0.258mg 0%
Isoleucine 0.739mg 0.273mg 0%
Leucine 1.293mg 0.442mg 0%
Lysine 1.457mg 0.35mg 0%
Methionine 0.47mg 0.064mg 0%
Phenylalanine 0.626mg 0.31mg 0%
Valine 0.824mg 0.316mg 0%
Histidine 0.467mg 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +160.8%
Contains more FatsFats +1222.9%
Contains more OtherOther +124.2%
Contains more CarbsCarbs +38.7%
Contains more WaterWater +25.3%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +5451.9%
Contains more Poly. FatPolyunsaturated fat +912.8%
Contains less Sat. FatSaturated fat -94.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.