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  6. Tuna salad vs. Green beans

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

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Differences between tuna salad and green beans

  • Tuna salad has more selenium, vitamin B12, vitamin B3, phosphorus, and copper, while green beans have more fiber, vitamin A, manganese, and vitamin C.
  • Tuna salad's daily need coverage for selenium is 75% higher.
  • The amount of sodium in green beans is lower.

The food types used in this comparison are Fish, tuna salad and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Tuna salad vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +21.9%
Contains more IronIron +53.8%
Contains more CopperCopper +154.4%
Contains more ZincZinc +124%
Contains more PhosphorusPhosphorus +513.8%
Contains more SeleniumSelenium +20500%
Contains more CalciumCalcium +158.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +612.5%
~equal in Magnesium ~18mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B3Vitamin B3 +991.2%
Contains more Vitamin B5Vitamin B5 +251.4%
Contains more Vitamin B6Vitamin B6 +44.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +340.9%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +138.7%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more FolateFolate +312.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Green beans DV% diff.
Selenium 41.2µg 0.2µg 75%
Vitamin B12 1.2µg 0µg 50%
Vitamin K 47.9µg 40%
Vitamin B3 6.7mg 0.614mg 38%
Protein 16.04g 1.89g 28%
Polyunsaturated fat 4.122g 0.145g 27%
Phosphorus 178mg 29mg 21%
Sodium 402mg 1mg 17%
Fats 9.26g 0.28g 14%
Fiber 0g 3.2g 13%
Manganese 0.04mg 0.285mg 11%
Copper 0.145mg 0.057mg 10%
Calories 187kcal 35kcal 8%
Vitamin C 2.2mg 9.7mg 8%
Saturated fat 1.544g 0.064g 7%
Monounsaturated fat 2.887g 0.011g 7%
Folate 8µg 33µg 6%
Iron 1mg 0.65mg 4%
Cholesterol 13mg 0mg 4%
Vitamin B1 0.031mg 0.074mg 4%
Vitamin B5 0.26mg 0.074mg 4%
Zinc 0.56mg 0.25mg 3%
Choline 16.9mg 3%
Calcium 17mg 44mg 3%
Vitamin E 0.46mg 3%
Vitamin B2 0.07mg 0.097mg 2%
Vitamin B6 0.081mg 0.056mg 2%
Vitamin A 24µg 32µg 1%
Potassium 178mg 146mg 1%
Carbs 9.41g 7.88g 1%
Net carbs 9.41g 4.68g N/A
Magnesium 19mg 18mg 0%
Sugar 3.63g N/A
Tryptophan 0.18mg 0.02mg 0%
Threonine 0.701mg 0.082mg 0%
Isoleucine 0.739mg 0.069mg 0%
Leucine 1.293mg 0.116mg 0%
Lysine 1.457mg 0.091mg 0%
Methionine 0.47mg 0.023mg 0%
Phenylalanine 0.626mg 0.069mg 0%
Valine 0.824mg 0.093mg 0%
Histidine 0.467mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +748.7%
Contains more FatsFats +3207.1%
Contains more CarbsCarbs +19.4%
Contains more OtherOther +191.8%
Contains more WaterWater +41.3%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +26145.5%
Contains more Poly. FatPolyunsaturated fat +2742.8%
Contains less Sat. FatSaturated fat -95.9%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.