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.
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.
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 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 White Beans (Beans, white, mature seeds, canned) .
Canned Tuna g
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Daily Values (%) |
White Beans g
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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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 | 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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| 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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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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.