Canned Tuna vs. White Beans

Nutrition comparison of Canned Tuna and White 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 white beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in canned tuna and white beans:

  • Both canned tuna and white beans are high in calories and potassium.
  • Canned tuna has signficantly less carbohydrates than white bean.
  • Canned tuna is an excellent source of protein.
  • For omega-3 fatty acids, canned tuna has more dha, epa and dpa than white bean.
  • White bean has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
  • White bean is a great source of iron.
  • White bean is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of canned tuna and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.

Image of Canned Tuna src
Image of White Beans src

Calories and Carbs

calories

Both canned tuna and white beans are high in calories. Canned tuna has 12% more calories than white bean - canned tuna has 128 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, canned tuna is much heavier in protein, much lighter in carbs and heavier in fat compared to white beans per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Canned Tuna White Beans
Protein 78% 25%
Carbohydrates ~ 73%
Fat 22% 2%
Alcohol ~ ~

carbohydrates

Canned tuna has signficantly less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and canned tuna does not contain significant amounts.

dietary fiber

White bean is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - white bean has 4.8g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.

sugar

White beans and canned tuna contain similar amounts of sugar - white bean has 0.29g 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 225% more protein than white bean - canned tuna has 23.6g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Both canned tuna and white beans are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

cholesterol

White bean has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and white bean does not contain significant amounts.

Vitamins

Vitamin A

Canned tuna has more Vitamin A than white bean - canned tuna has 6ug of Vitamin A per 100 grams and white bean does not contain significant amounts.

Vitamin E

White bean has more Vitamin E than canned tuna - white bean has 0.79mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.

Vitamin K

White beans and canned tuna contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.

The B Vitamins

White bean has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both canned tuna and white beans contain significant amounts of riboflavin and pantothenic acid.

Canned Tuna White Beans
Thiamin 0.008 MG 0.096 MG
Riboflavin 0.044 MG 0.037 MG
Niacin 5.799 MG 0.113 MG
Pantothenic acid 0.124 MG 0.185 MG
Vitamin B6 0.217 MG 0.075 MG
Folate 2 UG 65 UG
Vitamin B12 1.17 UG ~

Minerals

calcium

White bean is an excellent source of calcium and it has 421% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

White bean is a great source of iron and it has 208% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both canned tuna and white beans are high in potassium. White bean has 92% more potassium than canned tuna - canned tuna has 237mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than white bean per 100 grams. Both canned tuna and white beans contain significant amounts of alpha linoleic acid (ALA).

Canned Tuna White Beans
alpha linoleic acid 0.071 G 0.056 G
DHA 0.629 G ~
EPA 0.233 G ~
DPA 0.018 G ~
Total 0.951 G 0.056 G

omega 6s

Comparing omega-6 fatty acids, both canned tuna and white beans contain significant amounts of linoleic acid.

Canned Tuna White Beans
linoleic acid 0.055 G 0.067 G
other omega 6 0.051 G ~
Total 0.106 G 0.067 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 White Beans .

Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and White Beans (Beans, white, mature seeds, canned) .

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FAQ

Does canned tuna or white beans contain more calories in 100 grams?
Both canned tuna and white beans are high in calories. Canned tuna has 10% more calories than white bean - canned tuna has 128 calories in 100g and white bean has 114 calories.

Is canned tuna or white beans better for protein?
Canned tuna is a fantastic source of protein and it has 230% more protein than white bean - canned tuna has 23.6g of protein per 100 grams and white bean has 7.3g of protein.

Does white beans or canned tuna have more carbohydrates?
By weight, canned tuna has signficantly fewer carbohydrates than white bean - white bean has 21.2g of carbs for 100g and canned tuna has no carbs..

Does canned tuna or white beans contain more calcium?
White bean is a rich source of calcium and it has 420% more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and white bean has 73mg of calcium.

Does canned tuna or white beans contain more potassium?
Both canned tuna and white beans are high in potassium. White bean has 90% more potassium than canned tuna - canned tuna has 237mg of potassium in 100 grams and white bean has 454mg of potassium.