Canned Tuna vs. Kidney Beans
Nutrition comparison of Canned Tuna and Kidney 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
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and kidney beans:
- Both canned tuna and kidney beans are high in calories, potassium and protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than kidney bean.
- Kidney bean has more thiamin and folate, however, canned tuna contains more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Kidney bean is a great source of calcium.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canned tuna and kidney beans are high in calories. Canned tuna has a little more calories (6%) than kidney bean by weight - canned tuna has 128 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in carbs and heavier in fat compared to kidney beans per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Kidney Beans | |
|---|---|---|
| Protein | 78% | 26% |
| Carbohydrates | ~ | 67% |
| Fat | 22% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - kidney bean has 6g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and kidney beans are high in protein. Canned tuna has 191% more protein than kidney bean - canned tuna has 23.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both canned tuna and kidney beans are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
cholesterol
Kidney bean has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and canned tuna contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than kidney bean - canned tuna has 6ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Kidney beans and canned tuna contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than canned tuna - kidney bean has 5.7ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Kidney bean has more thiamin and folate, however, canned tuna contains more riboflavin, niacin, pantothenic acid and Vitamin B12. Both canned tuna and kidney beans contain significant amounts of Vitamin B6.
| Canned Tuna | Kidney Beans | |
|---|---|---|
| Thiamin | 0.008 MG | 0.06 MG |
| Riboflavin | 0.044 MG | 0.015 MG |
| Niacin | 5.799 MG | 0.417 MG |
| Pantothenic acid | 0.124 MG | ~ |
| Vitamin B6 | 0.217 MG | 0.113 MG |
| Folate | 2 UG | 23 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Kidney bean is a great source of calcium and it has 314% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 55% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both canned tuna and kidney beans are high in potassium. Canned tuna is very similar to canned tuna for potassium - canned tuna has 237mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than kidney bean per 100 grams. Both canned tuna and kidney beans contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.132 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.055 G | 0.217 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.217 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 Kidney Beans .
Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Canned Tuna g
()
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Daily Values (%) |
Kidney Beans g
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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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% | Vitamin B6 | 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% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 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% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 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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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does canned tuna or kidney beans contain more calories in 100 grams?Both canned tuna and kidney beans are high in calories. Canned tuna has a little more calories ( 10%) than kidney bean by weight - canned tuna has 128 calories in 100g and kidney bean has 121 calories.
Is canned tuna or kidney beans better for protein?
Both canned tuna and kidney beans are high in protein. Canned tuna has 190% more protein than kidney bean - canned tuna has 23.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Does kidney beans or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than kidney bean - kidney bean has 20.8g of carbs for 100g and canned tuna has no carbs..
Does canned tuna or kidney beans contain more potassium?
Both canned tuna and kidney beans are high in potassium. Canned tuna is very similar to canned tuna for potassium - canned tuna has 237mg of potassium in 100 grams and kidney bean has 250mg of potassium.