Boiled Egg vs. Canned Tuna
Nutrition comparison of Cooked Boiled Egg and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and canned tuna:
- Both canned tuna and boiled egg are high in calories and protein.
- Boiled egg has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Canned tuna has 3.1 times less saturated fat than boiled egg.
- Canned tuna is a great source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canned tuna and boiled egg are high in calories. Boiled egg has 21% more calories than canned tuna - canned tuna has 128 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much lighter in protein, much heavier in fat and similar to canned tuna for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Canned Tuna | |
|---|---|---|
| Protein | 34% | 78% |
| Carbohydrates | 3% | ~ |
| Fat | 64% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both boiled egg and canned tuna are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and boiled egg are high in protein. Canned tuna has 88% more protein than boiled egg - canned tuna has 23.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Canned tuna has 3.1 times less saturated fat than boiled egg - canned tuna has 0.79g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and canned tuna has 89% less cholesterol than boiled egg - canned tuna has 42mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has 23 times more Vitamin A than canned tuna - canned tuna has 6ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than canned tuna - boiled egg has 87iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Boiled egg has more Vitamin E than canned tuna - boiled egg has 1mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Boiled egg and canned tuna contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Boiled egg has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin. Both boiled egg and canned tuna contain significant amounts of Vitamin B6 and Vitamin B12.
| Boiled Egg | Canned Tuna | |
|---|---|---|
| Thiamin | 0.066 MG | 0.008 MG |
| Riboflavin | 0.513 MG | 0.044 MG |
| Niacin | 0.064 MG | 5.799 MG |
| Pantothenic acid | 1.398 MG | 0.124 MG |
| Vitamin B6 | 0.121 MG | 0.217 MG |
| Folate | 44 UG | 2 UG |
| Vitamin B12 | 1.11 UG | 1.17 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 257% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Canned tuna and boiled egg contain similar amounts of iron - canned tuna has 0.97mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Canned tuna is a great source of potassium and it has 88% more potassium than boiled egg - canned tuna has 237mg of potassium per 100 grams and boiled egg has 126mg 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 boiled egg per 100 grams.
| Boiled Egg | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.071 G |
| DHA | 0.038 G | 0.629 G |
| EPA | 0.005 G | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.078 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than canned tuna per 100 grams.
| Boiled Egg | Canned Tuna | |
|---|---|---|
| linoleic acid | 1.188 G | 0.055 G |
| other omega 6 | 0.149 G | 0.051 G |
| Total | 1.337 G | 0.106 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Canned Tuna 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 canned tuna or boiled egg contain more calories in 100 grams?Both canned tuna and boiled egg are high in calories. Boiled egg has 20% more calories than canned tuna - canned tuna has 128 calories in 100g and boiled egg has 155 calories.
Is canned tuna or boiled egg better for protein?
Both canned tuna and boiled egg are high in protein. Canned tuna has 90% more protein than boiled egg - canned tuna has 23.6g of protein per 100 grams and boiled egg has 12.6g of protein.