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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 for soybean raw is 185% higher.
  • Tuna has a lower glycemic index (0) than soybean raw (14).

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
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +507.9%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +6825%
Contains more PotassiumPotassium +241%
Contains more IronIron +1606.5%
Contains more CopperCopper +3755.8%
Contains more ZincZinc +986.7%
Contains more PhosphorusPhosphorus +111.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +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
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1259.8%
Contains more Vitamin B6Vitamin B6 +175.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +193.1%
Contains more Vitamin B1Vitamin B1 +552.2%
Contains more Vitamin B2Vitamin B2 +535%
Contains more Vitamin B5Vitamin B5 +137.4%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +18650%
Contains more CholineCholine +49.4%

All nutrients comparison - raw data values

Nutrient Tuna Soybean raw DV% diff.
Iron 0.92mg 15.7mg 185%
Copper 0.043mg 1.658mg 179%
Selenium 108.2µg 17.8µg 164%
Vitamin B3 22.07mg 1.623mg 128%
Manganese 0.013mg 2.517mg 109%
Vitamin B12 2.35µg 0µg 98%
Folate 2µg 375µg 93%
Polyunsaturated fat 0.175g 11.255g 74%
Vitamin B1 0.134mg 0.874mg 62%
Magnesium 42mg 280mg 57%
Vitamin B2 0.137mg 0.87mg 56%
Phosphorus 333mg 704mg 53%
Vitamin B6 1.038mg 0.377mg 51%
Zinc 0.45mg 4.89mg 40%
Vitamin K 0.1µg 47µg 39%
Potassium 527mg 1797mg 37%
Fiber 0g 9.3g 37%
Fats 0.59g 19.94g 30%
Calcium 4mg 277mg 27%
Calories 130kcal 446kcal 16%
Cholesterol 47mg 0mg 16%
Protein 29.15g 36.49g 15%
Saturated fat 0.205g 2.884g 12%
Monounsaturated fat 0.138g 4.404g 11%
Vitamin D 82IU 0IU 10%
Carbs 0g 30.16g 10%
Vitamin D 2µg 0µg 10%
Vitamin B5 0.334mg 0.793mg 9%
Choline 77.6mg 115.9mg 7%
Vitamin C 0mg 6mg 7%
Vitamin E 0.29mg 0.85mg 4%
Sodium 54mg 2mg 2%
Vitamin A 22µg 1µg 2%
Net carbs 0g 20.86g N/A
Sugar 0g 7.33g N/A
Trans fat 0.02g 0g N/A
Tryptophan 0.313mg 0.591mg 0%
Threonine 1.224mg 1.766mg 0%
Isoleucine 1.287mg 1.971mg 0%
Leucine 2.27mg 3.309mg 0%
Lysine 2.565mg 2.706mg 0%
Methionine 0.827mg 0.547mg 0%
Phenylalanine 1.091mg 2.122mg 0%
Valine 1.438mg 2.029mg 0%
Histidine 0.822mg 1.097mg 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
1
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
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 WaterWater +707.7%
Contains more ProteinProtein +25.2%
Contains more FatsFats +3279.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +280.5%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +3091.3%
Contains more Poly. FatPolyunsaturated fat +6331.4%

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.