Canned Tuna vs. Black Beans
Nutrition comparison of Canned Tuna and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and black beans:
- Both canned tuna and black beans are high in potassium.
- Black bean has more thiamin, riboflavin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Black bean is an excellent source of dietary fiber.
- Canned tuna is an excellent source of protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than black bean.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and black bean has 29% less calories than canned tuna - canned tuna has 128 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in carbs and heavier in fat compared to black beans per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Black Beans | |
|---|---|---|
| Protein | 78% | 26% |
| Carbohydrates | ~ | 71% |
| Fat | 22% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - black bean has 6.9g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Black beans and canned tuna contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Canned tuna is an excellent source of protein and it has 292% more protein than black bean - canned tuna has 23.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both canned tuna and black beans are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than canned tuna - black bean has 2.7mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than black bean - canned tuna has 6ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than canned tuna - black bean has 0.62mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Black beans and canned tuna contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Black bean has more thiamin, riboflavin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both canned tuna and black beans contain significant amounts of pantothenic acid.
| Canned Tuna | Black Beans | |
|---|---|---|
| Thiamin | 0.008 MG | 0.14 MG |
| Riboflavin | 0.044 MG | 0.12 MG |
| Niacin | 5.799 MG | 0.62 MG |
| Pantothenic acid | 0.124 MG | 0.184 MG |
| Vitamin B6 | 0.217 MG | 0.055 MG |
| Folate | 2 UG | 61 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Black bean has 150% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 96% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both canned tuna and black beans are high in potassium. Black bean has 30% more potassium than canned tuna - canned tuna has 237mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than black bean per 100 grams. Both canned tuna and black beans contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.057 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, both canned tuna and black beans contain significant amounts of linoleic acid.
| Canned Tuna | Black Beans | |
|---|---|---|
| linoleic acid | 0.055 G | 0.068 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.068 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Canned Tuna or Black Beans .
Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Black Beans (Beans, black turtle, mature seeds, canned) .
Canned Tuna g
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Daily Values (%) |
Black Beans g
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5% | calories | 5% |
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| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does canned tuna or black beans contain more calories in 100 grams?Canned tuna is high in calories and black bean has 30% less calories than canned tuna - canned tuna has 128 calories in 100g and black bean has 91 calories.
Is canned tuna or black beans better for protein?
Canned tuna is a fantastic source of protein and it has 290% more protein than black bean - canned tuna has 23.6g of protein per 100 grams and black bean has 6g of protein.
Does black beans or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and canned tuna has no carbs..
Does canned tuna or black beans contain more potassium?
Both canned tuna and black beans are high in potassium. Black bean has 30% more potassium than canned tuna - canned tuna has 237mg of potassium in 100 grams and black bean has 308mg of potassium.