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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 from 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.
Tuna salad
Tuna salad
3
:
7
Navy bean raw
Navy bean raw
Contains more Calcium +13.3%
Contains more Phosphorus +78%
Contains more Selenium +6766.7%
Contains more Iron +93%
Contains more Magnesium +431.6%
Contains more Potassium +72.5%
Contains less Sodium -96.8%
Contains more Zinc +58.9%
Contains more Copper +145.5%
Contains more Manganese +920%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +13.3%
Contains more Phosphorus +78%
Contains more Selenium +6766.7%
Contains more Iron +93%
Contains more Magnesium +431.6%
Contains more Potassium +72.5%
Contains less Sodium -96.8%
Contains more Zinc +58.9%
Contains more Copper +145.5%
Contains more Manganese +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.
Tuna salad
Tuna salad
3
:
7
Navy bean raw
Navy bean raw
Contains more Vitamin A +2325%
Contains more Vitamin B3 +449.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +754.5%
Contains more Vitamin B1 +1158.1%
Contains more Vitamin B2 +207.1%
Contains more Vitamin B5 +217.3%
Contains more Vitamin B6 +135.8%
Contains more Folate +1550%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +2325%
Contains more Vitamin B3 +449.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +754.5%
Contains more Vitamin B1 +1158.1%
Contains more Vitamin B2 +207.1%
Contains more Vitamin B5 +217.3%
Contains more Vitamin B6 +135.8%
Contains more Folate +1550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
2
Navy bean raw
Navy bean raw
Contains more Protein +160.8%
Contains more Fats +1222.9%
Contains more Other +124.2%
Contains more Carbs +38.7%
Contains more Water +25.3%
Tuna salad
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
Navy bean raw
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 Protein +160.8%
Contains more Fats +1222.9%
Contains more Other +124.2%
Contains more Carbs +38.7%
Contains more Water +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +5451.9%
Contains more Polyunsaturated fat +912.8%
Contains less Saturated Fat -94.5%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +5451.9%
Contains more Polyunsaturated fat +912.8%
Contains less Saturated Fat -94.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Navy bean raw
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Navy bean raw Opinion
Net carbs 9.41g 13.05g Navy bean raw
Protein 16.04g 6.15g Tuna salad
Fats 9.26g 0.7g Tuna salad
Carbs 9.41g 13.05g Navy bean raw
Calories 187kcal 67kcal Tuna salad
Calcium 17mg 15mg Tuna salad
Iron 1mg 1.93mg Navy bean raw
Magnesium 19mg 101mg Navy bean raw
Phosphorus 178mg 100mg Tuna salad
Potassium 178mg 307mg Navy bean raw
Sodium 402mg 13mg Navy bean raw
Zinc 0.56mg 0.89mg Navy bean raw
Copper 0.145mg 0.356mg Navy bean raw
Manganese 0.04mg 0.408mg Navy bean raw
Selenium 41.2µg 0.6µg Tuna salad
Vitamin A 97IU 4IU Tuna salad
Vitamin A RAE 24µg 0µg Tuna salad
Vitamin C 2.2mg 18.8mg Navy bean raw
Vitamin B1 0.031mg 0.39mg Navy bean raw
Vitamin B2 0.07mg 0.215mg Navy bean raw
Vitamin B3 6.7mg 1.22mg Tuna salad
Vitamin B5 0.26mg 0.825mg Navy bean raw
Vitamin B6 0.081mg 0.191mg Navy bean raw
Folate 8µg 132µg Navy bean raw
Vitamin B12 1.2µg 0µg Tuna salad
Tryptophan 0.18mg 0.064mg Tuna salad
Threonine 0.701mg 0.258mg Tuna salad
Isoleucine 0.739mg 0.273mg Tuna salad
Leucine 1.293mg 0.442mg Tuna salad
Lysine 1.457mg 0.35mg Tuna salad
Methionine 0.47mg 0.064mg Tuna salad
Phenylalanine 0.626mg 0.31mg Tuna salad
Valine 0.824mg 0.316mg Tuna salad
Histidine 0.467mg 0.172mg Tuna salad
Cholesterol 13mg 0mg Navy bean raw
Saturated Fat 1.544g 0.085g Navy bean raw
Omega-3 - DHA 0.055g Tuna salad
Omega-3 - EPA 0.014g Tuna salad
Monounsaturated Fat 2.887g 0.052g Tuna salad
Polyunsaturated fat 4.122g 0.407g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Navy bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Tuna salad
35%
Navy bean raw
Minerals Daily Need Coverage Score
49%
Tuna salad
42%
Navy bean raw

Comparison summary

Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 39)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $1.3)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 389mg)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 1.459g)
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.