Canned Tuna vs. Green Bean
Nutrition comparison of Canned Tuna and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and green bean:
- Both green bean and canned tuna are high in potassium.
- Canned tuna is an excellent source of protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than green bean.
- Green bean has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
- Green bean is a great source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and green bean has 76% less calories than canned tuna - green bean has 31 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in carbs and heavier in fat compared to green bean per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Green Bean | |
|---|---|---|
| Protein | 78% | 20% |
| Carbohydrates | ~ | 76% |
| Fat | 22% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than green bean - green bean has 7g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Green bean is a great source of dietary fiber and it has more dietary fiber than canned tuna - green bean has 2.7g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than green bean - green bean has 3.3g 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 11 times more protein than green bean - green bean has 1.8g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both green bean and canned tuna are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Green bean has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and green bean does not contain significant amounts.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than canned tuna - green bean has 12.2mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Green bean has 483% more Vitamin A than canned tuna - green bean has 35ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Green bean has more Vitamin E than canned tuna - green bean has 0.41mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Green bean has more Vitamin K than canned tuna - green bean has 43ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Green bean has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and green bean contain significant amounts of Vitamin B6.
| Canned Tuna | Green Bean | |
|---|---|---|
| Thiamin | 0.008 MG | 0.082 MG |
| Riboflavin | 0.044 MG | 0.104 MG |
| Niacin | 5.799 MG | 0.734 MG |
| Pantothenic acid | 0.124 MG | 0.225 MG |
| Vitamin B6 | 0.217 MG | 0.141 MG |
| Folate | 2 UG | 33 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Green bean has 164% more calcium than canned tuna - green bean has 37mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Green bean and canned tuna contain similar amounts of iron - green bean has 1mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both green bean and canned tuna are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than green bean per 100 grams. Both canned tuna and green bean contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.069 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both canned tuna and green bean contain significant amounts of linoleic acid.
| Canned Tuna | Green Bean | |
|---|---|---|
| linoleic acid | 0.055 G | 0.044 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Green Bean (Beans, snap, green, raw) .
Canned Tuna g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and green bean has 80% less calories than canned tuna - green bean has 31 calories in 100g and canned tuna has 128 calories.
Is green bean or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 11 times more protein than green bean - green bean has 1.8g of protein per 100 grams and canned tuna has 23.6g of protein.
Does green bean or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than green bean - green bean has 7g of carbs for 100g and canned tuna has no carbs..
Does green bean or canned tuna contain more potassium?
Both green bean and canned tuna are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg of potassium in 100 grams and canned tuna has 237mg of potassium.