Canned Tuna vs. Bittersweet Chocolate
Nutrition comparison of Canned Tuna and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and bittersweet chocolate:
- Both bittersweet chocolate and canned tuna are high in calories, potassium and protein.
- Bittersweet chocolate has 20 times less cholesterol than canned tuna.
- Bittersweet chocolate has more thiamin, riboflavin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Bittersweet chocolate is an excellent source of calcium, dietary fiber and iron.
- Canned tuna has signficantly less carbohydrates than bittersweet chocolate.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than bittersweet chocolate.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and canned tuna are high in calories. Bittersweet chocolate has 402% more calories than canned tuna - bittersweet chocolate has 642 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 bittersweet chocolate per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Bittersweet Chocolate | |
|---|---|---|
| Protein | 78% | 9% |
| Carbohydrates | ~ | 18% |
| Fat | 22% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Bittersweet chocolate and canned tuna contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both bittersweet chocolate and canned tuna are high in protein. Canned tuna has 65% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and canned tuna has 98% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Bittersweet chocolate has 20 times less cholesterol than canned tuna - bittersweet chocolate has 2mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than bittersweet chocolate - canned tuna has 6ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate has more Vitamin E than canned tuna - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Bittersweet chocolate has more Vitamin K than canned tuna - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Bittersweet chocolate has more thiamin, riboflavin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both canned tuna and bittersweet chocolate contain significant amounts of pantothenic acid.
| Canned Tuna | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.008 MG | 0.147 MG |
| Riboflavin | 0.044 MG | 0.1 MG |
| Niacin | 5.799 MG | 1.355 MG |
| Pantothenic acid | 0.124 MG | 0.168 MG |
| Vitamin B6 | 0.217 MG | 0.027 MG |
| Folate | 2 UG | 28 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 621% more calcium than canned tuna - bittersweet chocolate has 101mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 16 times more iron than canned tuna - bittersweet chocolate has 17.4mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both bittersweet chocolate and canned tuna are high in potassium. Bittersweet chocolate has 250% more potassium than canned tuna - bittersweet chocolate has 830mg 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 DHA, EPA and DPA than bittersweet chocolate per 100 grams. Both canned tuna and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.117 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.055 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.055 G | 1.988 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 Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Canned Tuna g
()
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Daily Values (%) |
Bittersweet Chocolate 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 | |||
| 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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| MG % |
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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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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 bittersweet chocolate or canned tuna contain more calories in 100 grams?Both bittersweet chocolate and canned tuna are high in calories. Bittersweet chocolate has 400% more calories than canned tuna - bittersweet chocolate has 642 calories in 100g and canned tuna has 128 calories.
Is bittersweet chocolate or canned tuna better for protein?
Both bittersweet chocolate and canned tuna are high in protein. Canned tuna has 70% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and canned tuna has 23.6g of protein.
Does bittersweet chocolate or canned tuna contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 620% more calcium than canned tuna - bittersweet chocolate has 101mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does bittersweet chocolate or canned tuna contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 16 times more iron than canned tuna - bittersweet chocolate has 17.4mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does bittersweet chocolate or canned tuna contain more potassium?
Both bittersweet chocolate and canned tuna are high in potassium. Bittersweet chocolate has 250% more potassium than canned tuna - bittersweet chocolate has 830mg of potassium in 100 grams and canned tuna has 237mg of potassium.