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.

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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

Soybean

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

Soybean

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
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 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			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%
Fats	0.59g	8.97g	13%
Phosphorus	333mg	245mg	13%
Folate	2µg	54µg	13%
Vitamin B2	0.137mg	0.285mg	11%
Vitamin D*	82 IU	0 IU	10%
Vitamin D	2µg	0µg	10%
Magnesium	42mg	86mg	10%
Calcium	4mg	102mg	10%
Zinc	0.45mg	1.15mg	6%
Choline	77.6mg	47.5mg	5%
Saturated fat	0.205g	1.297g	5%
Monounsaturated fat	0.138g	1.981g	5%
Carbs	0g	8.36g	3%
Vitamin B5	0.334mg	0.179mg	3%
Calories	130kcal	172kcal	2%
Vitamin C	0mg	1.7mg	2%
Sodium	54mg	1mg	2%
Vitamin A	22µg	0µg	2%
Vitamin B1	0.134mg	0.155mg	2%
Protein per 100 calories	22g	11g	N/A
Calories per 10 g protein	45kcal	94kcal	N/A
Weight per 100 calories	77g	58g	N/A
Unsaturated / Saturated Fat ratio	1.5	5.4	N/A
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