Canned Tuna vs. Pinto Beans
Nutrition comparison of Canned Tuna and Pinto 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
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and pinto beans:
- Both canned tuna and pinto beans are high in calories and potassium.
- Canned tuna is an excellent source of protein.
- Pinto bean has more thiamin and folate, however, canned tuna contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Pinto bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canned tuna and pinto beans are high in calories. Canned tuna has 12% more calories than pinto bean - canned tuna has 128 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in carbs and heavier in fat compared to pinto beans per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Pinto Beans | |
|---|---|---|
| Protein | 78% | 24% |
| Carbohydrates | ~ | 69% |
| Fat | 22% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than pinto bean - pinto bean has 20.2g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - pinto bean has 5.5g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Pinto beans and canned tuna contain similar amounts of sugar - pinto bean has 0.54g 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 238% more protein than pinto bean - canned tuna has 23.6g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both canned tuna and pinto beans are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
cholesterol
Pinto bean has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and pinto bean does not contain significant amounts.
Vitamins
Vitamin C
Pinto beans and canned tuna contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than pinto bean - canned tuna has 6ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Pinto bean has more thiamin and folate, however, canned tuna contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both canned tuna and pinto beans contain significant amounts of riboflavin.
| Canned Tuna | Pinto Beans | |
|---|---|---|
| Thiamin | 0.008 MG | 0.052 MG |
| Riboflavin | 0.044 MG | 0.019 MG |
| Niacin | 5.799 MG | 0.272 MG |
| Pantothenic acid | 0.124 MG | ~ |
| Vitamin B6 | 0.217 MG | ~ |
| Folate | 2 UG | 24 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 350% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Canned tuna and pinto beans contain similar amounts of iron - canned tuna has 0.97mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both canned tuna and pinto 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 pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than pinto bean per 100 grams.
| Canned Tuna | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.158 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, pinto bean has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.055 G | 0.115 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Canned Tuna g
()
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Daily Values (%) |
Pinto Beans g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| 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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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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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 pinto beans contain more calories in 100 grams?Both canned tuna and pinto beans are high in calories. Canned tuna has 10% more calories than pinto bean - canned tuna has 128 calories in 100g and pinto bean has 114 calories.
Is canned tuna or pinto beans better for protein?
Canned tuna is a fantastic source of protein and it has 240% more protein than pinto bean - canned tuna has 23.6g of protein per 100 grams and pinto bean has 7g of protein.
Does pinto beans or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than pinto bean - pinto bean has 20.2g of carbs for 100g and canned tuna has no carbs..
Does canned tuna or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 350% more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does canned tuna or pinto beans contain more potassium?
Both canned tuna and pinto 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 pinto bean has 274mg of potassium.