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  6. Tuna vs. Cranberry beans

Tuna vs. Cranberry beans — In-Depth Nutrition Comparison

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Differences between tuna and cranberry beans

  • Tuna is higher in selenium, vitamin B3, vitamin B12, vitamin B6, and phosphorus; however, cranberry beans is richer in folate, fiber, copper, and manganese.
  • Tuna's daily need coverage for selenium is 194% higher.
  • Cranberry beans has less cholesterol.
  • Tuna has a lower glycemic index (0) than cranberry beans (35).

The food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Tuna vs Cranberry 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
3
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more PotassiumPotassium +36.2%
Contains more PhosphorusPhosphorus +146.7%
Contains more SeleniumSelenium +8223.1%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +1150%
Contains more IronIron +127.2%
Contains more CopperCopper +437.2%
Contains more ZincZinc +153.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +2746.2%

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
10
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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +98.6%
Contains more Vitamin B3Vitamin B3 +4185.4%
Contains more Vitamin B5Vitamin B5 +39.2%
Contains more Vitamin B6Vitamin B6 +1181.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +56.7%
Contains more FolateFolate +10250%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Cranberry beans DV% diff.
Selenium 108.2µg 1.3µg 194%
Vitamin B3 22.07mg 0.515mg 135%
Vitamin B12 2.35µg 0µg 98%
Vitamin B6 1.038mg 0.081mg 74%
Folate 2µg 207µg 51%
Protein 29.15g 9.34g 40%
Fiber 0g 8.6g 34%
Phosphorus 333mg 135mg 28%
Copper 0.043mg 0.231mg 21%
Cholesterol 47mg 0mg 16%
Manganese 0.013mg 0.37mg 16%
Iron 0.92mg 2.09mg 15%
Choline 77.6mg 14%
Vitamin D 2µg 0µg 10%
Vitamin D 82IU 0IU 10%
Carbs 0g 24.46g 8%
Vitamin B1 0.134mg 0.21mg 6%
Zinc 0.45mg 1.14mg 6%
Calcium 4mg 50mg 5%
Vitamin B2 0.137mg 0.069mg 5%
Potassium 527mg 387mg 4%
Vitamin E 0.29mg 2%
Vitamin A 22µg 2%
Magnesium 42mg 50mg 2%
Vitamin B5 0.334mg 0.24mg 2%
Sodium 54mg 1mg 2%
Calories 130kcal 136kcal 0%
Fats 0.59g 0.46g 0%
Net carbs 0g 15.86g N/A
Vitamin K 0.1µg 0%
Trans fat 0.02g 0g N/A
Saturated fat 0.205g 0.119g 0%
Monounsaturated fat 0.138g 0.04g 0%
Polyunsaturated fat 0.175g 0.199g 0%
Tryptophan 0.313mg 0.111mg 0%
Threonine 1.224mg 0.393mg 0%
Isoleucine 1.287mg 0.412mg 0%
Leucine 2.27mg 0.746mg 0%
Lysine 2.565mg 0.641mg 0%
Methionine 0.827mg 0.14mg 0%
Phenylalanine 1.091mg 0.505mg 0%
Valine 1.438mg 0.489mg 0%
Histidine 0.822mg 0.26mg 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
4
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +212.1%
Contains more FatsFats +28.3%
Contains more OtherOther +17.4%
Contains more CarbsCarbs +∞%
~equal in Water ~64.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
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 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +245%
Contains less Sat. FatSaturated fat -42%
Contains more Poly. FatPolyunsaturated fat +13.7%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.