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  6. Tuna vs. Cranberry bean raw

Tuna vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Significant differences between tuna and cranberry bean raw

  • Tuna has more selenium, vitamin B3, vitamin B12, and vitamin B6; however, cranberry bean raw is richer in folate, fiber, copper, vitamin B1, iron, and manganese.
  • Tuna covers your daily selenium needs 174% more than cranberry bean raw.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, 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, cranberry (roman), mature seeds, raw.

Infographic

Tuna vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more SeleniumSelenium +752%
Contains more MagnesiumMagnesium +271.4%
Contains more CalciumCalcium +3075%
Contains more PotassiumPotassium +152.8%
Contains more IronIron +443.5%
Contains more CopperCopper +1746.5%
Contains more ZincZinc +706.7%
Contains more PhosphorusPhosphorus +11.7%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +6976.9%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1416.8%
Contains more Vitamin B6Vitamin B6 +235.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +457.5%
Contains more Vitamin B2Vitamin B2 +55.5%
Contains more Vitamin B5Vitamin B5 +124%
Contains more FolateFolate +30100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Cranberry bean raw DV% diff.
Selenium 108.2µg 12.7µg 174%
Folate 2µg 604µg 151%
Vitamin B3 22.07mg 1.455mg 129%
Fiber 0g 24.7g 99%
Vitamin B12 2.35µg 0µg 98%
Copper 0.043mg 0.794mg 83%
Vitamin B6 1.038mg 0.309mg 56%
Iron 0.92mg 5mg 51%
Vitamin B1 0.134mg 0.747mg 51%
Manganese 0.013mg 0.92mg 39%
Zinc 0.45mg 3.63mg 29%
Magnesium 42mg 156mg 27%
Potassium 527mg 1332mg 24%
Carbs 0g 60.05g 20%
Cholesterol 47mg 0mg 16%
Choline 77.6mg 14%
Calcium 4mg 127mg 12%
Protein 29.15g 23.03g 12%
Calories 130kcal 335kcal 10%
Vitamin D 2µg 0µg 10%
Vitamin D 82IU 0IU 10%
Vitamin B5 0.334mg 0.748mg 8%
Phosphorus 333mg 372mg 6%
Vitamin B2 0.137mg 0.213mg 6%
Vitamin E 0.29mg 2%
Polyunsaturated fat 0.175g 0.527g 2%
Sodium 54mg 6mg 2%
Vitamin A 22µg 0µg 2%
Fats 0.59g 1.23g 1%
Saturated fat 0.205g 0.316g 1%
Net carbs 0g 35.35g N/A
Vitamin K 0.1µg 0%
Trans fat 0.02g 0g N/A
Monounsaturated fat 0.138g 0.106g 0%
Tryptophan 0.313mg 0.273mg 0%
Threonine 1.224mg 0.969mg 0%
Isoleucine 1.287mg 1.017mg 0%
Leucine 2.27mg 1.838mg 0%
Lysine 2.565mg 1.58mg 0%
Methionine 0.827mg 0.346mg 0%
Phenylalanine 1.091mg 1.245mg 0%
Valine 1.438mg 1.205mg 0%
Histidine 0.822mg 0.641mg 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
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more ProteinProtein +26.6%
Contains more WaterWater +456.7%
Contains more FatsFats +108.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +157.8%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -35.1%
Contains more Mono. FatMonounsaturated fat +30.2%
Contains more Poly. FatPolyunsaturated fat +201.1%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.