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  6. Tuna vs. Lupin Bean

Tuna vs. Lupin Bean — In-Depth Nutrition Comparison

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How are tuna and lupin Bean different?

  • Tuna is richer in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and vitamin D, while lupin Bean is higher in manganese, copper, and folate.
  • Tuna covers your daily need for selenium, 192% more than lupin Bean.
  • Lupin Bean is lower in cholesterol.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Lupins, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Tuna vs Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more PotassiumPotassium +115.1%
Contains more PhosphorusPhosphorus +160.2%
Contains more SeleniumSelenium +4061.5%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1175%
Contains more IronIron +30.4%
Contains more CopperCopper +437.2%
Contains more ZincZinc +206.7%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +5100%

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +158.5%
Contains more Vitamin B3Vitamin B3 +4358.6%
Contains more Vitamin B5Vitamin B5 +77.7%
Contains more Vitamin B6Vitamin B6 +11433.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +2850%
~equal in Vitamin B1 ~0.134mg

All nutrients comparison - raw data values

Nutrient Tuna Lupin Bean DV% diff.
Selenium 108.2µg 2.6µg 192%
Vitamin B3 22.07mg 0.495mg 135%
Vitamin B12 2.35µg 0µg 98%
Vitamin B6 1.038mg 0.009mg 79%
Manganese 0.013mg 0.676mg 29%
Phosphorus 333mg 128mg 29%
Protein 29.15g 15.57g 27%
Copper 0.043mg 0.231mg 21%
Cholesterol 47mg 0mg 16%
Folate 2µg 59µg 14%
Choline 77.6mg 14%
Fiber 0g 2.8g 11%
Vitamin D 82IU 0IU 10%
Vitamin D 2µg 0µg 10%
Zinc 0.45mg 1.38mg 8%
Potassium 527mg 245mg 8%
Vitamin B2 0.137mg 0.053mg 6%
Calcium 4mg 51mg 5%
Polyunsaturated fat 0.175g 0.73g 4%
Fats 0.59g 2.92g 4%
Iron 0.92mg 1.2mg 4%
Magnesium 42mg 54mg 3%
Carbs 0g 9.88g 3%
Monounsaturated fat 0.138g 1.18g 3%
Vitamin B5 0.334mg 0.188mg 3%
Sodium 54mg 4mg 2%
Vitamin A 22µg 0µg 2%
Vitamin E 0.29mg 2%
Saturated fat 0.205g 0.346g 1%
Calories 130kcal 119kcal 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 0g 7.08g N/A
Vitamin B1 0.134mg 0.134mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.02g 0g N/A
Tryptophan 0.313mg 0.125mg 0%
Threonine 1.224mg 0.573mg 0%
Isoleucine 1.287mg 0.695mg 0%
Leucine 2.27mg 1.181mg 0%
Lysine 2.565mg 0.832mg 0%
Methionine 0.827mg 0.11mg 0%
Phenylalanine 1.091mg 0.618mg 0%
Valine 1.438mg 0.65mg 0%
Histidine 0.822mg 0.443mg 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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more ProteinProtein +87.2%
Contains more OtherOther +132.7%
Contains more FatsFats +394.9%
Contains more CarbsCarbs +∞%
~equal in Water ~71.08g

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -40.8%
Contains more Mono. FatMonounsaturated fat +755.1%
Contains more Poly. FatPolyunsaturated fat +317.1%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.