Cheddar Cheese vs. Canned Tuna
Nutrition comparison of Cheddar Cheese and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and canned tuna:
- Both canned tuna and cheddar cheese are high in calories and protein.
- Canned tuna has 58% less cholesterol than cheddar cheese.
- Canned tuna is a great source of potassium.
- Cheddar cheese has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B6.
- Cheddar cheese is an excellent source of Vitamin A and calcium.
- For omega-3 fatty acids, canned tuna has more dha and epa than cheddar cheese.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) 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 cheddar cheese are high in calories. Cheddar cheese has 215% more calories than canned tuna - canned tuna has 128 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is much lighter in protein, much heavier in fat and similar to canned tuna for carbs. Cheddar cheese has a macronutrient ratio of 23:3:74 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Canned Tuna | |
|---|---|---|
| Protein | 23% | 78% |
| Carbohydrates | 3% | ~ |
| Fat | 74% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheddar cheese and canned tuna are low in carbohydrates - cheddar cheese has 3.4g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Cheddar cheese and canned tuna contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and cheddar cheese are high in protein. Canned tuna is very similar to cheddar cheese for protein - canned tuna has 23.6g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and canned tuna has 96% less saturated fat than cheddar cheese - canned tuna has 0.79g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Canned tuna has 58% less cholesterol than cheddar cheese - canned tuna has 42mg of cholesterol per 100 grams and cheddar cheese has 99mg of cholesterol.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 55 times more Vitamin A than canned tuna - canned tuna has 6ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than canned tuna - cheddar cheese has 24iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Cheddar cheese has more Vitamin E than canned tuna - cheddar cheese has 0.71mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Cheddar cheese and canned tuna contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Cheddar cheese has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B6. Both cheddar cheese and canned tuna contain significant amounts of Vitamin B12.
| Cheddar Cheese | Canned Tuna | |
|---|---|---|
| Thiamin | 0.029 MG | 0.008 MG |
| Riboflavin | 0.428 MG | 0.044 MG |
| Niacin | 0.059 MG | 5.799 MG |
| Pantothenic acid | 0.41 MG | 0.124 MG |
| Vitamin B6 | 0.066 MG | 0.217 MG |
| Folate | 27 UG | 2 UG |
| Vitamin B12 | 1.1 UG | 1.17 UG |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 49 times more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Canned tuna has 593% more iron than cheddar cheese - canned tuna has 0.97mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Canned tuna is a great source of potassium and it has 212% more potassium than cheddar cheese - canned tuna has 237mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more DHA and EPA than cheddar cheese per 100 grams. Both cheddar cheese and canned tuna contain significant amounts of alpha linoleic acid (ALA) and DPA.
| Cheddar Cheese | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.071 G |
| DHA | 0.001 G | 0.629 G |
| EPA | 0.01 G | 0.233 G |
| DPA | 0.017 G | 0.018 G |
| Total | 0.142 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than canned tuna per 100 grams.
| Cheddar Cheese | Canned Tuna | |
|---|---|---|
| other omega 6 | 0.053 G | 0.051 G |
| linoleic acid | 1.171 G | 0.055 G |
| Total | 1.224 G | 0.106 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cheddar Cheese or Canned Tuna .
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Cheddar Cheese g
()
|
Daily Values (%) |
Canned Tuna 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 % | |
| 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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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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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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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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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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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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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UG % | |
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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 canned tuna or cheddar cheese contain more calories in 100 grams?Both canned tuna and cheddar cheese are high in calories. Cheddar cheese has 220% more calories than canned tuna - canned tuna has 128 calories in 100g and cheddar cheese has 403 calories.
Is canned tuna or cheddar cheese better for protein?
Both canned tuna and cheddar cheese are high in protein. Canned tuna is very similar to cheddar cheese for protein - canned tuna has 23.6g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Does canned tuna or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 49 times more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.