Canned Tuna vs. Almonds
Nutrition comparison of Canned Tuna and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and almonds:
- Both almonds and canned tuna are high in calories, potassium and protein.
- Almond has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Canned tuna has 3.8 times less saturated fat than almond.
- Canned tuna has signficantly less carbohydrates than almond.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and canned tuna are high in calories. Almond has 352% more calories than canned tuna - almond has 579 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is much heavier in protein, lighter in carbs and much lighter in fat compared to almonds per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Almonds | |
|---|---|---|
| Protein | 78% | 14% |
| Carbohydrates | ~ | 14% |
| Fat | 22% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - almond has 12.5g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than almond - almond has 4.4g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both almonds and canned tuna are high in protein. Canned tuna has 12% more protein than almond - almond has 21.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Canned tuna has 3.8 times less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both almonds and canned tuna are low in trans fat - almond has 0.02g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Almond has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than almond - canned tuna has 6ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than canned tuna - almond has 25.6mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12. Both canned tuna and almonds contain significant amounts of niacin and Vitamin B6.
| Canned Tuna | Almonds | |
|---|---|---|
| Thiamin | 0.008 MG | 0.205 MG |
| Riboflavin | 0.044 MG | 1.138 MG |
| Niacin | 5.799 MG | 3.618 MG |
| Pantothenic acid | 0.124 MG | 0.471 MG |
| Vitamin B6 | 0.217 MG | 0.137 MG |
| Folate | 2 UG | 44 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Almond is an excellent source of calcium and it has 18 times more calcium than canned tuna - almond has 269mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Almond is an excellent source of iron and it has 282% more iron than canned tuna - almond has 3.7mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both almonds and canned tuna are high in potassium. Almond has 209% more potassium than canned tuna - almond has 733mg 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 alpha linoleic acid (ALA), DHA, EPA and DPA than almond per 100 grams.
| Canned Tuna | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.003 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Almonds | |
|---|---|---|
| linoleic acid | 0.055 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.055 G | 12.326 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 Almonds (Nuts, almonds) .
Canned Tuna g
()
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Daily Values (%) |
Almonds 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 % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| 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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| MG % |
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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 almonds or canned tuna contain more calories in 100 grams?Both almonds and canned tuna are high in calories. Almond has 350% more calories than canned tuna - almond has 579 calories in 100g and canned tuna has 128 calories.
Is almonds or canned tuna better for protein?
Both almonds and canned tuna are high in protein. Canned tuna has 10% more protein than almond - almond has 21.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Does almonds or canned tuna contain more calcium?
Almond is a rich source of calcium and it has 18 times more calcium than canned tuna - almond has 269mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does almonds or canned tuna contain more iron?
Almond is an abundant source of iron and it has 280% more iron than canned tuna - almond has 3.7mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does almonds or canned tuna contain more potassium?
Both almonds and canned tuna are high in potassium. Almond has 210% more potassium than canned tuna - almond has 733mg of potassium in 100 grams and canned tuna has 237mg of potassium.