Canned Tuna vs. Broccoli
Nutrition comparison of Canned Tuna and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and broccoli:
- Both broccoli and canned tuna are high in potassium.
- Broccoli has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and broccoli has 73% less calories than canned tuna - broccoli has 34 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 broccoli per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Broccoli | |
|---|---|---|
| Protein | 78% | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 22% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than canned tuna - broccoli has 2.6g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than broccoli - broccoli has 1.7g 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 738% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both broccoli and canned tuna are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Broccoli has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than canned tuna - broccoli has 89.2mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Broccoli has 417% more Vitamin A than canned tuna - broccoli has 31ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Broccoli has more Vitamin E than canned tuna - broccoli has 0.78mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than canned tuna - broccoli has 101.6ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Broccoli has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and broccoli contain significant amounts of Vitamin B6.
| Canned Tuna | Broccoli | |
|---|---|---|
| Thiamin | 0.008 MG | 0.071 MG |
| Riboflavin | 0.044 MG | 0.117 MG |
| Niacin | 5.799 MG | 0.639 MG |
| Pantothenic acid | 0.124 MG | 0.573 MG |
| Vitamin B6 | 0.217 MG | 0.175 MG |
| Folate | 2 UG | 63 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 236% more calcium than canned tuna - broccoli has 47mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Broccoli and canned tuna contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both broccoli and canned tuna are high in potassium. Broccoli has 33% more potassium than canned tuna - broccoli has 316mg 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 broccoli per 100 grams.
| Canned Tuna | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.0215 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both canned tuna and broccoli contain significant amounts of linoleic acid.
| Canned Tuna | Broccoli | |
|---|---|---|
| linoleic acid | 0.055 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.055 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 Broccoli (Broccoli, raw) .
Canned Tuna g
()
|
Daily Values (%) |
Broccoli 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 broccoli or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and broccoli has 70% less calories than canned tuna - broccoli has 34 calories in 100g and canned tuna has 128 calories.
Is broccoli or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 740% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and canned tuna has 23.6g of protein.
Does broccoli or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and canned tuna has no carbs..
Does broccoli or canned tuna contain more potassium?
Both broccoli and canned tuna are high in potassium. Broccoli has 30% more potassium than canned tuna - broccoli has 316mg of potassium in 100 grams and canned tuna has 237mg of potassium.