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  6. Tuna salad vs. Refried beans

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

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Differences between tuna salad and refried beans

  • Tuna salad has more selenium, vitamin B12, vitamin B3, and phosphorus, while refried beans have more fiber, manganese, and iron.
  • Tuna salad's daily need coverage for selenium is 64% higher.
  • The amount of saturated fat in refried beans is lower.

The food types used in this comparison are Fish, tuna salad and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Tuna salad vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CopperCopper +12.4%
Contains more PhosphorusPhosphorus +93.5%
Contains more SeleniumSelenium +610.3%
Contains more MagnesiumMagnesium +84.2%
Contains more CalciumCalcium +70.6%
Contains more PotassiumPotassium +79.2%
Contains more IronIron +44%
Contains more ManganeseManganese +622.5%
~equal in Zinc ~0.58mg
~equal in Sodium ~370mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +1725.6%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +172.7%
Contains more Vitamin B1Vitamin B1 +145.2%
Contains more Vitamin B2Vitamin B2 +12.9%
Contains more Vitamin B6Vitamin B6 +27.2%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Refried beans DV% diff.
Selenium 41.2µg 5.8µg 64%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.367mg 40%
Polyunsaturated fat 4.122g 0.543g 24%
Protein 16.04g 4.98g 22%
Histidine 0.467mg 153mg 22%
Fiber 0g 3.7g 15%
Phosphorus 178mg 92mg 12%
Fats 9.26g 2.01g 11%
Manganese 0.04mg 0.289mg 11%
Monounsaturated fat 2.887g 0.601g 6%
Iron 1mg 1.44mg 6%
Calories 187kcal 90kcal 5%
Choline 21.2mg 4%
Saturated fat 1.544g 0.631g 4%
Potassium 178mg 319mg 4%
Magnesium 19mg 35mg 4%
Vitamin B1 0.031mg 0.076mg 4%
Cholesterol 13mg 0mg 4%
Vitamin C 2.2mg 6mg 4%
Starch 7.43g 3%
Vitamin A 24µg 0µg 3%
Vitamin B6 0.081mg 0.103mg 2%
Vitamin K 2.1µg 2%
Copper 0.145mg 0.129mg 2%
Folate 8µg 11µg 1%
Vitamin B5 0.26mg 0.189mg 1%
Vitamin B2 0.07mg 0.079mg 1%
Sodium 402mg 370mg 1%
Calcium 17mg 29mg 1%
Carbs 9.41g 13.55g 1%
Vitamin E 0.09mg 1%
Net carbs 9.41g 9.85g N/A
Sugar 0.54g N/A
Zinc 0.56mg 0.58mg 0%
Trans fat 0.016g N/A
Tryptophan 0.18mg 0.065mg 0%
Threonine 0.701mg 0.231mg 0%
Isoleucine 0.739mg 0.242mg 0%
Leucine 1.293mg 0.438mg 0%
Lysine 1.457mg 0.377mg 0%
Methionine 0.47mg 0.083mg 0%
Phenylalanine 0.626mg 0.297mg 0%
Valine 0.824mg 0.287mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +222.1%
Contains more FatsFats +360.7%
Contains more OtherOther +24.6%
Contains more CarbsCarbs +44%
Contains more WaterWater +23.1%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +380.4%
Contains more Poly. FatPolyunsaturated fat +659.1%
Contains less Sat. FatSaturated fat -59.1%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.