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Tuna vs. Kidney beans — In-Depth Nutrition Comparison

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How are Tuna and Kidney beans different?

  • Tuna is higher in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, and Phosphorus, however, Kidney beans is richer in Folate, Fiber, Copper, Manganese, and Iron.
  • Daily need coverage for Selenium from Tuna is 195% higher.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Beans, kidney, all types, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Tuna vs Kidney beans infographic
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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 Phosphorus +141.3%
Contains more Potassium +30.1%
Contains more Selenium +9736.4%
Contains more Calcium +775%
Contains more Iron +141.3%
Contains less Sodium -98.1%
Contains more Zinc +122.2%
Contains more Copper +402.3%
Contains more Manganese +3207.7%
Equal in Magnesium - 42
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 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Phosphorus +141.3%
Contains more Potassium +30.1%
Contains more Selenium +9736.4%
Contains more Calcium +775%
Contains more Iron +141.3%
Contains less Sodium -98.1%
Contains more Zinc +122.2%
Contains more Copper +402.3%
Contains more Manganese +3207.7%
Equal in Magnesium - 42

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +866.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +136.2%
Contains more Vitamin B3 +3718.3%
Contains more Vitamin B5 +51.8%
Contains more Vitamin B6 +765%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.4%
Contains more Folate +6400%
Contains more Vitamin K +8300%
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 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +866.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +136.2%
Contains more Vitamin B3 +3718.3%
Contains more Vitamin B5 +51.8%
Contains more Vitamin B6 +765%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.4%
Contains more Folate +6400%
Contains more Vitamin K +8300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +236.2%
Contains more Fats +18%
Contains more Other +17.4%
Contains more Carbs +∞%
Equal in Water - 66.94
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +236.2%
Contains more Fats +18%
Contains more Other +17.4%
Contains more Carbs +∞%
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +253.8%
Contains less Saturated Fat -64.4%
Contains more Polyunsaturated fat +58.9%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +253.8%
Contains less Saturated Fat -64.4%
Contains more Polyunsaturated fat +58.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Kidney beans Opinion
Net carbs 0g 16.4g Kidney beans
Protein 29.15g 8.67g Tuna
Fats 0.59g 0.5g Tuna
Carbs 0g 22.8g Kidney beans
Calories 130kcal 127kcal Tuna
Sugar 0g 0.32g Tuna
Fiber 0g 6.4g Kidney beans
Calcium 4mg 35mg Kidney beans
Iron 0.92mg 2.22mg Kidney beans
Magnesium 42mg 42mg
Phosphorus 333mg 138mg Tuna
Potassium 527mg 405mg Tuna
Sodium 54mg 1mg Kidney beans
Zinc 0.45mg 1mg Kidney beans
Copper 0.043mg 0.216mg Kidney beans
Manganese 0.013mg 0.43mg Kidney beans
Selenium 108.2µg 1.1µg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.03mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.134mg 0.16mg Kidney beans
Vitamin B2 0.137mg 0.058mg Tuna
Vitamin B3 22.07mg 0.578mg Tuna
Vitamin B5 0.334mg 0.22mg Tuna
Vitamin B6 1.038mg 0.12mg Tuna
Folate 2µg 130µg Kidney beans
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 8.4µg Kidney beans
Tryptophan 0.313mg 0.104mg Tuna
Threonine 1.224mg 0.319mg Tuna
Isoleucine 1.287mg 0.41mg Tuna
Leucine 2.27mg 0.736mg Tuna
Lysine 2.565mg 0.607mg Tuna
Methionine 0.827mg 0.113mg Tuna
Phenylalanine 1.091mg 0.511mg Tuna
Valine 1.438mg 0.5mg Tuna
Histidine 0.822mg 0.238mg Tuna
Cholesterol 47mg 0mg Kidney beans
Trans Fat 0.02g 0g Kidney beans
Saturated Fat 0.205g 0.073g Kidney beans
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 0.039g Tuna
Polyunsaturated fat 0.175g 0.278g Kidney beans
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Kidney beans
Minerals Daily Need Coverage Score
88%
Tuna
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 22)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1.2)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Kidney beans
Kidney beans is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.132g)
Which food is richer in minerals?
?
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.