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  6. Tuna vs. Adzuki bean

Tuna vs. Adzuki bean — In-Depth Nutrition Comparison

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Important differences between tuna and adzuki bean

  • Tuna has more selenium, vitamin B3, vitamin B12, and vitamin B6; however, adzuki bean is richer in folate, copper, manganese, fiber, iron, and zinc.
  • Tuna's daily need coverage for selenium is 191% more.
  • Adzuki bean has a higher glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of tuna is 0.

The food varieties used in the comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Beans, adzuki, mature seeds, raw.

Infographic

Tuna vs Adzuki bean 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
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more SeleniumSelenium +3390.3%
Contains more MagnesiumMagnesium +202.4%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +138%
Contains more IronIron +441.3%
Contains more CopperCopper +2444.2%
Contains more ZincZinc +1020%
Contains more PhosphorusPhosphorus +14.4%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +13207.7%

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
8
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%
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +739.2%
Contains more Vitamin B6Vitamin B6 +195.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +239.6%
Contains more Vitamin B2Vitamin B2 +60.6%
Contains more Vitamin B5Vitamin B5 +340.4%
Contains more FolateFolate +31000%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Adzuki bean DV% diff.
Selenium 108.2µg 3.1µg 191%
Folate 2µg 622µg 155%
Vitamin B3 22.07mg 2.63mg 122%
Copper 0.043mg 1.094mg 117%
Vitamin B12 2.35µg 0µg 98%
Manganese 0.013mg 1.73mg 75%
Vitamin B6 1.038mg 0.351mg 53%
Iron 0.92mg 4.98mg 51%
Fiber 0g 12.7g 51%
Zinc 0.45mg 5.04mg 42%
Vitamin B1 0.134mg 0.455mg 27%
Vitamin B5 0.334mg 1.471mg 23%
Carbs 0g 62.9g 21%
Potassium 527mg 1254mg 21%
Magnesium 42mg 127mg 20%
Protein 29.15g 19.87g 19%
Cholesterol 47mg 0mg 16%
Choline 77.6mg 14%
Calories 130kcal 329kcal 10%
Vitamin D 2µg 0µg 10%
Vitamin D 82IU 0IU 10%
Phosphorus 333mg 381mg 7%
Vitamin B2 0.137mg 0.22mg 6%
Calcium 4mg 66mg 6%
Vitamin E 0.29mg 2%
Vitamin A 22µg 1µg 2%
Sodium 54mg 5mg 2%
Fats 0.59g 0.53g 0%
Net carbs 0g 50.2g N/A
Vitamin K 0.1µg 0%
Trans fat 0.02g 0g N/A
Saturated fat 0.205g 0.191g 0%
Monounsaturated fat 0.138g 0.05g 0%
Polyunsaturated fat 0.175g 0.113g 0%
Tryptophan 0.313mg 0.191mg 0%
Threonine 1.224mg 0.674mg 0%
Isoleucine 1.287mg 0.791mg 0%
Leucine 2.27mg 1.668mg 0%
Lysine 2.565mg 1.497mg 0%
Methionine 0.827mg 0.21mg 0%
Phenylalanine 1.091mg 1.052mg 0%
Valine 1.438mg 1.023mg 0%
Histidine 0.822mg 0.524mg 0%
Omega-3 - EPA 0.015g N/A
Omega-3 - DHA 0.105g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more ProteinProtein +46.7%
Contains more FatsFats +11.3%
Contains more WaterWater +413.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +154.7%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +176%
Contains more Poly. FatPolyunsaturated fat +54.9%
~equal in Saturated fat ~0.191g

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.