Canned Tuna vs. Beets
Nutrition comparison of Canned Tuna and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and beets:
- Both beets and canned tuna are high in potassium.
- Beet has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Beet is a great source of dietary fiber.
- Canned tuna is an excellent source of protein.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and beet has 66% less calories than canned tuna - beet has 43 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in carbs and heavier in fat compared to beets per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Beets | |
|---|---|---|
| Protein | 78% | 14% |
| Carbohydrates | ~ | 83% |
| Fat | 22% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Beet is a great source of dietary fiber and it has more dietary fiber than canned tuna - beet has 2.8g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than beet - beet has 6.8g 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 13 times more protein than beet - beet has 1.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both beets and canned tuna are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Beet has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and beet does not contain significant amounts.
Vitamins
Vitamin C
Beet has more Vitamin C than canned tuna - beet has 4.9mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Beets and canned tuna contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Beets and canned tuna contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Beets and canned tuna contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Beet has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both canned tuna and beets contain significant amounts of riboflavin and pantothenic acid.
| Canned Tuna | Beets | |
|---|---|---|
| Thiamin | 0.008 MG | 0.031 MG |
| Riboflavin | 0.044 MG | 0.04 MG |
| Niacin | 5.799 MG | 0.334 MG |
| Pantothenic acid | 0.124 MG | 0.155 MG |
| Vitamin B6 | 0.217 MG | 0.067 MG |
| Folate | 2 UG | 109 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Beets and canned tuna contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Beets and canned tuna contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both beets and canned tuna are high in potassium. Beet has 37% more potassium than canned tuna - beet has 325mg 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 beet per 100 grams.
| Canned Tuna | Beets | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.005 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both canned tuna and beets contain significant amounts of linoleic acid.
| Canned Tuna | Beets | |
|---|---|---|
| linoleic acid | 0.055 G | 0.055 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.055 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 Beets (Beets, raw) .
Canned Tuna g
()
|
Daily Values (%) |
Beets g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and beet has 70% less calories than canned tuna - beet has 43 calories in 100g and canned tuna has 128 calories.
Is beets or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 13 times more protein than beet - beet has 1.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Does beets or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than beet - beet has 9.6g of carbs for 100g and canned tuna has no carbs..
Does beets or canned tuna contain more potassium?
Both beets and canned tuna are high in potassium. Beet has 40% more potassium than canned tuna - beet has 325mg of potassium in 100 grams and canned tuna has 237mg of potassium.