Tuna vs. Kidney beans — In-Depth Nutrition Comparison

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How are tuna and kidney beans different?

Tuna is higher in selenium, vitamin B3, vitamin B12, vitamin B6, and phosphorus; however, kidney beans are richer in folate, fiber, copper, manganese, and iron.
Daily need coverage for selenium for tuna is 195% higher.
Tuna has a lower glycemic index (0) than kidney beans (22).

Fish, tuna, yellowfin, fresh, cooked, dry heat and Beans, kidney, all types, mature seeds, cooked, boiled, without salt are the varieties used in this article.

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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

Kidney beans

Contains more PotassiumPotassium	+30.1%
Contains more PhosphorusPhosphorus	+141.3%
Contains more SeleniumSelenium	+9736.4%

Contains more CalciumCalcium	+775%
Contains more IronIron	+141.3%
Contains more CopperCopper	+402.3%
Contains more ZincZinc	+122.2%
Contains less SodiumSodium	-98.1%
Contains more ManganeseManganese	+3207.7%

~equal in Magnesium ~42mg

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

Kidney beans

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+866.7%
Contains more Vitamin B2Vitamin B2	+136.2%
Contains more Vitamin B3Vitamin B3	+3718.3%
Contains more Vitamin B5Vitamin B5	+51.8%
Contains more Vitamin B6Vitamin B6	+765%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+19.4%
Contains more Vitamin KVitamin K	+8300%
Contains more FolateFolate	+6400%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	108.2µg	1.1µg	195%
Vitamin B3	22.07mg	0.578mg	134%
Vitamin B12	2.35µg	0µg	98%
Vitamin B6	1.038mg	0.12mg	71%
Protein	29.15g	8.67g	41%
Folate	2µg	130µg	32%
Phosphorus	333mg	138mg	28%
Fiber	0g	6.4g	26%
Copper	0.043mg	0.216mg	19%
Manganese	0.013mg	0.43mg	18%
Cholesterol	47mg	0mg	16%
Iron	0.92mg	2.22mg	16%
Vitamin D*	82 IU	0 IU	10%
Vitamin D	2µg	0µg	10%
Choline	77.6mg	30.5mg	9%
Carbs	0g	22.8g	8%
Vitamin K	0.1µg	8.4µg	7%
Vitamin B2	0.137mg	0.058mg	6%
Zinc	0.45mg	1mg	5%
Potassium	527mg	405mg	4%
Calcium	4mg	35mg	3%
Sodium	54mg	1mg	2%
Vitamin A	22µg	0µg	2%
Vitamin E	0.29mg	0.03mg	2%
Vitamin B1	0.134mg	0.16mg	2%
Vitamin B5	0.334mg	0.22mg	2%
Vitamin C	0mg	1.2mg	1%
Saturated fat	0.205g	0.073g	1%
Polyunsaturated fat	0.175g	0.278g	1%
Calories	130kcal	127kcal	0%
Protein per 100 calories	22g	6.8g	N/A
Calories per 10 g protein	45kcal	146kcal	N/A
Weight per 100 calories	77g	79g	N/A
Fats	0.59g	0.5g	0%
Net carbs	0g	16.4g	N/A
Magnesium	42mg	42mg	0%
Sugar	0g	0.32g	N/A
Trans fat	0.02g	0g	N/A
Monounsaturated fat	0.138g	0.039g	0%
Tryptophan	0.313mg	0.104mg	0%
Threonine	1.224mg	0.319mg	0%
Isoleucine	1.287mg	0.41mg	0%
Leucine	2.27mg	0.736mg	0%
Lysine	2.565mg	0.607mg	0%
Methionine	0.827mg	0.113mg	0%
Phenylalanine	1.091mg	0.511mg	0%
Valine	1.438mg	0.5mg	0%
Histidine	0.822mg	0.238mg	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