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Tuna vs. Beans — In-Depth Nutrition Comparison

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Significant differences between tuna and beans

  • Tuna has more selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and vitamin D; however, beans are richer in fiber, copper, and zinc.
  • Tuna covers your daily selenium needs 189% more than beans.
  • Beans contain less cholesterol.
  • Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of tuna is 0.

Specific food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Beans, baked, canned, no salt added.

Infographic

Tuna vs 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.
Tuna
Tuna
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +78%
Contains more IronIron +217.2%
Contains more PhosphorusPhosphorus +220.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2304.4%
Contains more CalciumCalcium +1150%
Contains more CopperCopper +379.1%
Contains more ZincZinc +211.1%
Contains less SodiumSodium -98.1%

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
Tuna
9
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 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +340%
Contains more Vitamin EVitamin E +93.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +128.3%
Contains more Vitamin B3Vitamin B3 +5032.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +698.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +151.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +1100%

All nutrients comparison - raw data values

Nutrient Tuna Beans DV% diff.
Selenium 108.2µg 4.5µg 189%
Vitamin B3 22.07mg 0.43mg 135%
Vitamin B12 2.35µg 0µg 98%
Vitamin B6 1.038mg 0.13mg 70%
Protein 29.15g 4.8g 49%
Phosphorus 333mg 104mg 33%
Fiber 0g 5.5g 22%
Copper 0.043mg 0.206mg 18%
Cholesterol 47mg 0mg 16%
Vitamin D 82IU 0IU 10%
Vitamin D 2µg 0µg 10%
Choline 77.6mg 30.8mg 9%
Zinc 0.45mg 1.4mg 9%
Iron 0.92mg 0.29mg 8%
Carbs 0g 20.49g 7%
Vitamin B5 0.334mg 7%
Potassium 527mg 296mg 7%
Vitamin B2 0.137mg 0.06mg 6%
Folate 2µg 24µg 6%
Calcium 4mg 50mg 5%
Vitamin C 0mg 3.1mg 3%
Vitamin A 22µg 5µg 2%
Sodium 54mg 1mg 2%
Magnesium 42mg 32mg 2%
Vitamin K 0.1µg 0.8µg 1%
Calories 130kcal 105kcal 1%
Vitamin B1 0.134mg 0.15mg 1%
Manganese 0.013mg 1%
Vitamin E 0.29mg 0.15mg 1%
Fats 0.59g 0.4g 0%
Net carbs 0g 14.99g N/A
Sugar 0g 7.78g N/A
Trans fat 0.02g 0g N/A
Saturated fat 0.205g 0.103g 0%
Monounsaturated fat 0.138g 0.035g 0%
Polyunsaturated fat 0.175g 0.172g 0%
Tryptophan 0.313mg 0%
Threonine 1.224mg 0%
Isoleucine 1.287mg 0%
Leucine 2.27mg 0%
Lysine 2.565mg 0%
Methionine 0.827mg 0%
Phenylalanine 1.091mg 0%
Valine 1.438mg 0%
Histidine 0.822mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +507.3%
Contains more FatsFats +47.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +33.6%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
2
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +294.3%
Contains less Sat. FatSaturated fat -49.8%
~equal in Polyunsaturated fat ~0.172g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.