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  6. Tuna vs. Kidney beans raw

Tuna vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are tuna and kidney beans raw different?

  • Tuna is richer in selenium, vitamin B3, vitamin B12, and vitamin B6, while kidney beans raw is higher in copper, fiber, folate, iron, manganese, and vitamin B1.
  • Tuna covers your daily need for selenium, 191% more than kidney beans raw.
  • Kidney beans raw has a higher glycemic index (22) than tuna (0).

Fish, tuna, yellowfin, fresh, cooked, dry heat and Beans, kidney, all types, mature seeds, raw types were used in this article.

Infographic

Tuna vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +3281.3%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +3475%
Contains more PotassiumPotassium +166.8%
Contains more IronIron +791.3%
Contains more CopperCopper +2127.9%
Contains more ZincZinc +520%
Contains more PhosphorusPhosphorus +22.2%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +7753.8%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +31.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +971.4%
Contains more Vitamin B6Vitamin B6 +161.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +294.8%
Contains more Vitamin B2Vitamin B2 +59.9%
Contains more Vitamin B5Vitamin B5 +133.5%
Contains more Vitamin KVitamin K +18900%
Contains more FolateFolate +19600%

All nutrients comparison - raw data values

Nutrient Tuna Kidney beans raw DV% diff.
Selenium 108.2µg 3.2µg 191%
Vitamin B3 22.07mg 2.06mg 125%
Copper 0.043mg 0.958mg 102%
Fiber 0g 24.9g 100%
Vitamin B12 2.35µg 0µg 98%
Folate 2µg 394µg 98%
Iron 0.92mg 8.2mg 91%
Vitamin B6 1.038mg 0.397mg 49%
Manganese 0.013mg 1.021mg 44%
Vitamin B1 0.134mg 0.529mg 33%
Potassium 527mg 1406mg 26%
Magnesium 42mg 140mg 23%
Zinc 0.45mg 2.79mg 21%
Carbs 0g 60.01g 20%
Cholesterol 47mg 0mg 16%
Vitamin K 0.1µg 19µg 16%
Calcium 4mg 143mg 14%
Choline 77.6mg 14%
Protein 29.15g 23.58g 11%
Phosphorus 333mg 407mg 11%
Vitamin D 82IU 0IU 10%
Vitamin D 2µg 0µg 10%
Calories 130kcal 333kcal 10%
Vitamin B5 0.334mg 0.78mg 9%
Vitamin B2 0.137mg 0.219mg 6%
Vitamin C 0mg 4.5mg 5%
Vitamin A 22µg 0µg 2%
Polyunsaturated fat 0.175g 0.457g 2%
Sodium 54mg 24mg 1%
Fats 0.59g 0.83g 0%
Net carbs 0g 35.11g N/A
Sugar 0g 2.23g N/A
Vitamin E 0.29mg 0.22mg 0%
Trans fat 0.02g 0g N/A
Saturated fat 0.205g 0.12g 0%
Monounsaturated fat 0.138g 0.064g 0%
Tryptophan 0.313mg 0.279mg 0%
Threonine 1.224mg 0.992mg 0%
Isoleucine 1.287mg 1.041mg 0%
Leucine 2.27mg 1.882mg 0%
Lysine 2.565mg 1.618mg 0%
Methionine 0.827mg 0.355mg 0%
Phenylalanine 1.091mg 1.275mg 0%
Valine 1.438mg 1.233mg 0%
Histidine 0.822mg 0.656mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more ProteinProtein +23.6%
Contains more WaterWater +487.1%
Contains more FatsFats +40.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +199.2%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +115.6%
Contains less Sat. FatSaturated fat -41.5%
Contains more Poly. FatPolyunsaturated fat +161.1%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.