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Tuna vs. Soybean — In-Depth Nutrition Comparison

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Significant differences between tuna and soybeans

  • Tuna has more selenium, vitamin B3, vitamin B12, and vitamin B6; however, soybeans are richer in iron, copper, manganese, fiber, and vitamin K.
  • Tuna covers your daily selenium needs 183% more than soybeans.
  • Soybeans contain less cholesterol.
  • Soybeans have a higher glycemic index. The glycemic index of soybeans is 14, while the glycemic index of tuna is 0.

Specific food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Soybeans, mature cooked, boiled, without salt.

Infographic

Tuna vs Soybean 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
2
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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more PhosphorusPhosphorus +35.9%
Contains more SeleniumSelenium +1382.2%
Contains more MagnesiumMagnesium +104.8%
Contains more CalciumCalcium +2450%
Contains more IronIron +458.7%
Contains more CopperCopper +846.5%
Contains more ZincZinc +155.6%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +6238.5%
~equal in Potassium ~515mg

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +5431.3%
Contains more Vitamin B5Vitamin B5 +86.6%
Contains more Vitamin B6Vitamin B6 +343.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +63.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20.7%
Contains more Vitamin B1Vitamin B1 +15.7%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin KVitamin K +19100%
Contains more FolateFolate +2600%

All nutrients comparison - raw data values

Nutrient Tuna Soybean DV% diff.
Selenium 108.2µg 7.3µg 183%
Vitamin B3 22.07mg 0.399mg 135%
Vitamin B12 2.35µg 0µg 98%
Vitamin B6 1.038mg 0.234mg 62%
Iron 0.92mg 5.14mg 53%
Copper 0.043mg 0.407mg 40%
Manganese 0.013mg 0.824mg 35%
Polyunsaturated fat 0.175g 5.064g 33%
Fiber 0g 6g 24%
Protein 29.15g 18.21g 22%
Cholesterol 47mg 0mg 16%
Vitamin K 0.1µg 19.2µg 16%
Folate 2µg 54µg 13%
Phosphorus 333mg 245mg 13%
Fats 0.59g 8.97g 13%
Vitamin B2 0.137mg 0.285mg 11%
Vitamin D 82IU 0IU 10%
Vitamin D 2µg 0µg 10%
Magnesium 42mg 86mg 10%
Calcium 4mg 102mg 10%
Zinc 0.45mg 1.15mg 6%
Saturated fat 0.205g 1.297g 5%
Monounsaturated fat 0.138g 1.981g 5%
Choline 77.6mg 47.5mg 5%
Vitamin B5 0.334mg 0.179mg 3%
Carbs 0g 8.36g 3%
Calories 130kcal 172kcal 2%
Vitamin B1 0.134mg 0.155mg 2%
Vitamin A 22µg 0µg 2%
Sodium 54mg 1mg 2%
Vitamin C 0mg 1.7mg 2%
Net carbs 0g 2.36g N/A
Potassium 527mg 515mg 0%
Sugar 0g 3g N/A
Vitamin E 0.29mg 0.35mg 0%
Trans fat 0.02g 0g N/A
Tryptophan 0.313mg 0.242mg 0%
Threonine 1.224mg 0.723mg 0%
Isoleucine 1.287mg 0.807mg 0%
Leucine 2.27mg 1.355mg 0%
Lysine 2.565mg 1.108mg 0%
Methionine 0.827mg 0.224mg 0%
Phenylalanine 1.091mg 0.869mg 0%
Valine 1.438mg 0.831mg 0%
Histidine 0.822mg 0.449mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g N/A
Omega-3 - DPA 0.005g 0g 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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more ProteinProtein +60.1%
Contains more FatsFats +1420.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +49.2%
~equal in Water ~62.55g

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -84.2%
Contains more Mono. FatMonounsaturated fat +1335.5%
Contains more Poly. FatPolyunsaturated fat +2793.7%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.