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  6. Tuna vs. Soybean

Tuna vs. Soybean — In-Depth Nutrition Comparison

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Significant differences between Tuna and Soybean

  • Tuna has more Selenium, Vitamin B3, Vitamin B12, and Vitamin B6, however, Soybean is richer in Iron, Copper, Manganese, Fiber, and Vitamin K.
  • Tuna covers your daily Selenium needs 183% more than Soybean.
  • Soybean contains less Cholesterol.

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
3
:
7
Soybean
Soybean
Contains more Phosphorus +35.9%
Contains more Selenium +1382.2%
Contains more Calcium +2450%
Contains more Iron +458.7%
Contains more Magnesium +104.8%
Contains less Sodium -98.1%
Contains more Zinc +155.6%
Contains more Copper +846.5%
Contains more Manganese +6238.5%
Equal in Potassium - 515
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Phosphorus +35.9%
Contains more Selenium +1382.2%
Contains more Calcium +2450%
Contains more Iron +458.7%
Contains more Magnesium +104.8%
Contains less Sodium -98.1%
Contains more Zinc +155.6%
Contains more Copper +846.5%
Contains more Manganese +6238.5%
Equal in Potassium - 515

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
6
:
6
Soybean
Soybean
Contains more Vitamin A +622.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +5431.3%
Contains more Vitamin B5 +86.6%
Contains more Vitamin B6 +343.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +20.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B2 +108%
Contains more Folate +2600%
Contains more Vitamin K +19100%
Tuna
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%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +622.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +5431.3%
Contains more Vitamin B5 +86.6%
Contains more Vitamin B6 +343.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +20.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B2 +108%
Contains more Folate +2600%
Contains more Vitamin K +19100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
3
Soybean
Soybean
Contains more Protein +60.1%
Contains more Water +10.3%
Contains more Fats +1420.3%
Contains more Carbs +∞%
Contains more Other +49.2%
Equal in Water - 62.55
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Soybean
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 Protein +60.1%
Contains more Water +10.3%
Contains more Fats +1420.3%
Contains more Carbs +∞%
Contains more Other +49.2%
Equal in Water - 62.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Soybean
Soybean
Contains less Saturated Fat -84.2%
Contains more Monounsaturated Fat +1335.5%
Contains more Polyunsaturated fat +2793.7%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -84.2%
Contains more Monounsaturated Fat +1335.5%
Contains more Polyunsaturated fat +2793.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Soybean Opinion
Net carbs 0g 2.36g Soybean
Protein 29.15g 18.21g Tuna
Fats 0.59g 8.97g Soybean
Carbs 0g 8.36g Soybean
Calories 130kcal 172kcal Soybean
Sugar 0g 3g Tuna
Fiber 0g 6g Soybean
Calcium 4mg 102mg Soybean
Iron 0.92mg 5.14mg Soybean
Magnesium 42mg 86mg Soybean
Phosphorus 333mg 245mg Tuna
Potassium 527mg 515mg Tuna
Sodium 54mg 1mg Soybean
Zinc 0.45mg 1.15mg Soybean
Copper 0.043mg 0.407mg Soybean
Manganese 0.013mg 0.824mg Soybean
Selenium 108.2µg 7.3µg Tuna
Vitamin A 65IU 9IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.35mg Soybean
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.134mg 0.155mg Soybean
Vitamin B2 0.137mg 0.285mg Soybean
Vitamin B3 22.07mg 0.399mg Tuna
Vitamin B5 0.334mg 0.179mg Tuna
Vitamin B6 1.038mg 0.234mg Tuna
Folate 2µg 54µg Soybean
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 19.2µg Soybean
Tryptophan 0.313mg 0.242mg Tuna
Threonine 1.224mg 0.723mg Tuna
Isoleucine 1.287mg 0.807mg Tuna
Leucine 2.27mg 1.355mg Tuna
Lysine 2.565mg 1.108mg Tuna
Methionine 0.827mg 0.224mg Tuna
Phenylalanine 1.091mg 0.869mg Tuna
Valine 1.438mg 0.831mg Tuna
Histidine 0.822mg 0.449mg Tuna
Cholesterol 47mg 0mg Soybean
Trans Fat 0.02g 0g Soybean
Saturated Fat 0.205g 1.297g Tuna
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 1.981g Soybean
Polyunsaturated fat 0.175g 5.064g Soybean
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Soybean
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
23%
Soybean
Minerals Daily Need Coverage Score
88%
Tuna
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.092g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 14)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 47mg)
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.
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. 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.