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  6. Tuna vs. Black turtle bean

Tuna vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between tuna and black turtle bean?

  • Tuna is higher in selenium, vitamin B3, vitamin B12, and vitamin B6, yet black turtle bean is higher in folate, copper, iron, vitamin B1, fiber, and manganese.
  • Tuna's daily need coverage for selenium is 191% more.
  • The glycemic index of tuna is lower.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Tuna vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +3281.3%
Contains more MagnesiumMagnesium +281%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +184.6%
Contains more IronIron +845.7%
Contains more CopperCopper +2225.6%
Contains more ZincZinc +388.9%
Contains more PhosphorusPhosphorus +32.1%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +7592.3%

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
7
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +38.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1028.9%
Contains more Vitamin B6Vitamin B6 +262.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +571.6%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin B5Vitamin B5 +169.2%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +22100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Black turtle bean DV% diff.
Selenium 108.2µg 3.2µg 191%
Vitamin B3 22.07mg 1.955mg 126%
Folate 2µg 444µg 111%
Copper 0.043mg 1mg 106%
Vitamin B12 2.35µg 0µg 98%
Iron 0.92mg 8.7mg 97%
Vitamin B1 0.134mg 0.9mg 64%
Fiber 0g 15.5g 62%
Vitamin B6 1.038mg 0.286mg 58%
Manganese 0.013mg 1mg 43%
Potassium 527mg 1500mg 29%
Magnesium 42mg 160mg 28%
Carbs 0g 63.25g 21%
Calcium 4mg 160mg 16%
Cholesterol 47mg 0mg 16%
Zinc 0.45mg 2.2mg 16%
Protein 29.15g 21.25g 16%
Phosphorus 333mg 440mg 15%
Choline 77.6mg 14%
Vitamin B5 0.334mg 0.899mg 11%
Calories 130kcal 339kcal 10%
Vitamin D 82IU 0IU 10%
Vitamin D 2µg 0µg 10%
Vitamin K 0.1µg 5.6µg 5%
Vitamin B2 0.137mg 0.193mg 4%
Vitamin A 22µg 0µg 2%
Sodium 54mg 9mg 2%
Vitamin E 0.29mg 0.21mg 1%
Polyunsaturated fat 0.175g 0.387g 1%
Fats 0.59g 0.9g 0%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Trans fat 0.02g 0g N/A
Saturated fat 0.205g 0.232g 0%
Monounsaturated fat 0.138g 0.078g 0%
Tryptophan 0.313mg 0.252mg 0%
Threonine 1.224mg 0.894mg 0%
Isoleucine 1.287mg 0.938mg 0%
Leucine 2.27mg 1.697mg 0%
Lysine 2.565mg 1.459mg 0%
Methionine 0.827mg 0.32mg 0%
Phenylalanine 1.091mg 1.149mg 0%
Valine 1.438mg 1.112mg 0%
Histidine 0.822mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more ProteinProtein +37.2%
Contains more WaterWater +527.1%
Contains more FatsFats +52.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +181.3%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -11.6%
Contains more Mono. FatMonounsaturated fat +76.9%
Contains more Poly. FatPolyunsaturated fat +121.1%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.