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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.

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.
Contains more Selenium +752%
Contains more Calcium +3075%
Contains more Iron +443.5%
Contains more Magnesium +271.4%
Contains more Phosphorus +11.7%
Contains more Potassium +152.8%
Contains less Sodium -88.9%
Contains more Zinc +706.7%
Contains more Copper +1746.5%
Contains more Manganese +6976.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Selenium +752%
Contains more Calcium +3075%
Contains more Iron +443.5%
Contains more Magnesium +271.4%
Contains more Phosphorus +11.7%
Contains more Potassium +152.8%
Contains less Sodium -88.9%
Contains more Zinc +706.7%
Contains more Copper +1746.5%
Contains more Manganese +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
7
:
Contains more Vitamin A +3150%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1416.8%
Contains more Vitamin B6 +235.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +457.5%
Contains more Vitamin B2 +55.5%
Contains more Vitamin B5 +124%
Contains more Folate +30100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +3150%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1416.8%
Contains more Vitamin B6 +235.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +457.5%
Contains more Vitamin B2 +55.5%
Contains more Vitamin B5 +124%
Contains more Folate +30100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +26.6%
Contains more Water +456.7%
Contains more Fats +108.5%
Contains more Carbs +∞%
Contains more Other +157.8%
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 Protein +26.6%
Contains more Water +456.7%
Contains more Fats +108.5%
Contains more Carbs +∞%
Contains more Other +157.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +30.2%
Contains more Polyunsaturated fat +201.1%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +30.2%
Contains more Polyunsaturated fat +201.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Cranberry bean raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Cranberry bean raw Opinion
Net carbs 0g 35.35g Cranberry bean raw
Protein 29.15g 23.03g Tuna
Fats 0.59g 1.23g Cranberry bean raw
Carbs 0g 60.05g Cranberry bean raw
Calories 130kcal 335kcal Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Calcium 4mg 127mg Cranberry bean raw
Iron 0.92mg 5mg Cranberry bean raw
Magnesium 42mg 156mg Cranberry bean raw
Phosphorus 333mg 372mg Cranberry bean raw
Potassium 527mg 1332mg Cranberry bean raw
Sodium 54mg 6mg Cranberry bean raw
Zinc 0.45mg 3.63mg Cranberry bean raw
Copper 0.043mg 0.794mg Cranberry bean raw
Manganese 0.013mg 0.92mg Cranberry bean raw
Selenium 108.2µg 12.7µg Tuna
Vitamin A 65IU 2IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin B1 0.134mg 0.747mg Cranberry bean raw
Vitamin B2 0.137mg 0.213mg Cranberry bean raw
Vitamin B3 22.07mg 1.455mg Tuna
Vitamin B5 0.334mg 0.748mg Cranberry bean raw
Vitamin B6 1.038mg 0.309mg Tuna
Folate 2µg 604µg Cranberry bean raw
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.273mg Tuna
Threonine 1.224mg 0.969mg Tuna
Isoleucine 1.287mg 1.017mg Tuna
Leucine 2.27mg 1.838mg Tuna
Lysine 2.565mg 1.58mg Tuna
Methionine 0.827mg 0.346mg Tuna
Phenylalanine 1.091mg 1.245mg Cranberry bean raw
Valine 1.438mg 1.205mg Tuna
Histidine 0.822mg 0.641mg Tuna
Cholesterol 47mg 0mg Cranberry bean raw
Trans Fat 0.02g 0g Cranberry bean raw
Saturated Fat 0.205g 0.316g Tuna
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g 0.106g Tuna
Polyunsaturated fat 0.175g 0.527g Cranberry bean raw
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
92%
Tuna
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
88%
Tuna
117%
Cranberry bean raw

Comparison summary

Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.111g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 35)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.