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  6. Tuna salad vs. Yardlong bean (Asparagus bean) raw

Tuna salad vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the differences between tuna salad and yardlong bean (Asparagus bean) raw?

  • Tuna salad is higher in selenium, vitamin B12, vitamin B3, phosphorus, and copper; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and folate.
  • Tuna salad's daily need coverage for selenium is 72% more.
  • Yardlong bean (Asparagus bean) raw has less sodium.

We used Fish, tuna salad and Yardlong bean, raw types in this article.

Infographic

Tuna salad vs Yardlong bean (Asparagus bean) raw infographic
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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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +112.8%
Contains more CopperCopper +202.1%
Contains more ZincZinc +51.4%
Contains more PhosphorusPhosphorus +201.7%
Contains more SeleniumSelenium +2646.7%
Contains more MagnesiumMagnesium +131.6%
Contains more CalciumCalcium +194.1%
Contains more PotassiumPotassium +34.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +412.5%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B3Vitamin B3 +1534.1%
Contains more Vitamin B5Vitamin B5 +372.7%
Contains more Vitamin B6Vitamin B6 +237.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +754.5%
Contains more Vitamin AVitamin A +79.2%
Contains more Vitamin B1Vitamin B1 +245.2%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more FolateFolate +675%
~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 Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 41.2µg 1.5µg 72%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.41mg 39%
Polyunsaturated fat 4.122g 0.169g 26%
Protein 16.04g 2.8g 26%
Vitamin C 2.2mg 18.8mg 18%
Sodium 402mg 4mg 17%
Phosphorus 178mg 59mg 17%
Fats 9.26g 0.4g 14%
Folate 8µg 62µg 14%
Copper 0.145mg 0.048mg 11%
Manganese 0.04mg 0.205mg 7%
Calories 187kcal 47kcal 7%
Monounsaturated fat 2.887g 0.036g 7%
Saturated fat 1.544g 0.105g 7%
Iron 1mg 0.47mg 7%
Magnesium 19mg 44mg 6%
Vitamin B1 0.031mg 0.107mg 6%
Vitamin B5 0.26mg 0.055mg 4%
Vitamin B6 0.081mg 0.024mg 4%
Cholesterol 13mg 0mg 4%
Vitamin B2 0.07mg 0.11mg 3%
Calcium 17mg 50mg 3%
Vitamin A 24µg 43µg 2%
Zinc 0.56mg 0.37mg 2%
Potassium 178mg 240mg 2%
Carbs 9.41g 8.35g 0%
Net carbs 9.41g 8.35g N/A
Tryptophan 0.18mg 0.032mg 0%
Threonine 0.701mg 0.104mg 0%
Isoleucine 0.739mg 0.15mg 0%
Leucine 1.293mg 0.2mg 0%
Lysine 1.457mg 0.184mg 0%
Methionine 0.47mg 0.04mg 0%
Phenylalanine 0.626mg 0.154mg 0%
Valine 0.824mg 0.162mg 0%
Histidine 0.467mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +472.9%
Contains more FatsFats +2215%
Contains more CarbsCarbs +12.7%
Contains more OtherOther +255%
Contains more WaterWater +39.1%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +7919.4%
Contains more Poly. FatPolyunsaturated fat +2339.1%
Contains less Sat. FatSaturated fat -93.2%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.