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  6. Tuna vs. Soybean raw

Tuna vs. Soybean raw — In-Depth Nutrition Comparison

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How are Tuna and Soybean raw different?

  • Tuna is higher in Selenium, Vitamin B3, and Vitamin B12, however, Soybean raw is richer in Iron, Copper, Manganese, Folate, Vitamin B1, Magnesium, and Vitamin B2.
  • Daily need coverage for Iron from Soybean raw is 185% higher.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Tuna vs Soybean 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
:
9
Soybean raw
Soybean raw
Contains more Selenium +507.9%
Contains more Calcium +6825%
Contains more Iron +1606.5%
Contains more Magnesium +566.7%
Contains more Phosphorus +111.4%
Contains more Potassium +241%
Contains less Sodium -96.3%
Contains more Zinc +986.7%
Contains more Copper +3755.8%
Contains more Manganese +19261.5%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Selenium +507.9%
Contains more Calcium +6825%
Contains more Iron +1606.5%
Contains more Magnesium +566.7%
Contains more Phosphorus +111.4%
Contains more Potassium +241%
Contains less Sodium -96.3%
Contains more Zinc +986.7%
Contains more Copper +3755.8%
Contains more Manganese +19261.5%

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
5
:
7
Soybean raw
Soybean raw
Contains more Vitamin A +195.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1259.8%
Contains more Vitamin B6 +175.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +193.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +535%
Contains more Vitamin B5 +137.4%
Contains more Folate +18650%
Contains more Vitamin K +46900%
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +195.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1259.8%
Contains more Vitamin B6 +175.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +193.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +535%
Contains more Vitamin B5 +137.4%
Contains more Folate +18650%
Contains more Vitamin K +46900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
:
4
Soybean raw
Soybean raw
Contains more Water +707.7%
Contains more Protein +25.2%
Contains more Fats +3279.7%
Contains more Carbs +∞%
Contains more Other +280.5%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Water +707.7%
Contains more Protein +25.2%
Contains more Fats +3279.7%
Contains more Carbs +∞%
Contains more Other +280.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +3091.3%
Contains more Polyunsaturated fat +6331.4%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +3091.3%
Contains more Polyunsaturated fat +6331.4%

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 raw
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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Soybean raw Opinion
Net carbs 0g 20.86g Soybean raw
Protein 29.15g 36.49g Soybean raw
Fats 0.59g 19.94g Soybean raw
Carbs 0g 30.16g Soybean raw
Calories 130kcal 446kcal Soybean raw
Sugar 0g 7.33g Tuna
Fiber 0g 9.3g Soybean raw
Calcium 4mg 277mg Soybean raw
Iron 0.92mg 15.7mg Soybean raw
Magnesium 42mg 280mg Soybean raw
Phosphorus 333mg 704mg Soybean raw
Potassium 527mg 1797mg Soybean raw
Sodium 54mg 2mg Soybean raw
Zinc 0.45mg 4.89mg Soybean raw
Copper 0.043mg 1.658mg Soybean raw
Manganese 0.013mg 2.517mg Soybean raw
Selenium 108.2µg 17.8µg Tuna
Vitamin A 65IU 22IU Tuna
Vitamin A RAE 22µg 1µg Tuna
Vitamin E 0.29mg 0.85mg Soybean raw
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.134mg 0.874mg Soybean raw
Vitamin B2 0.137mg 0.87mg Soybean raw
Vitamin B3 22.07mg 1.623mg Tuna
Vitamin B5 0.334mg 0.793mg Soybean raw
Vitamin B6 1.038mg 0.377mg Tuna
Folate 2µg 375µg Soybean raw
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 47µg Soybean raw
Tryptophan 0.313mg 0.591mg Soybean raw
Threonine 1.224mg 1.766mg Soybean raw
Isoleucine 1.287mg 1.971mg Soybean raw
Leucine 2.27mg 3.309mg Soybean raw
Lysine 2.565mg 2.706mg Soybean raw
Methionine 0.827mg 0.547mg Tuna
Phenylalanine 1.091mg 2.122mg Soybean raw
Valine 1.438mg 2.029mg Soybean raw
Histidine 0.822mg 1.097mg Soybean raw
Cholesterol 47mg 0mg Soybean raw
Trans Fat 0.02g 0g Soybean raw
Saturated Fat 0.205g 2.884g Tuna
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g 4.404g Soybean raw
Polyunsaturated fat 0.175g 11.255g Soybean raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
Minerals Daily Need Coverage Score
88%
Tuna
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 2.679g)
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 raw
Soybean raw contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.