Cheese vs. Canned Tuna
Nutrition comparison of 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
cheese
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and canned tuna:
- Both cheese and canned tuna are high in calories and protein.
- Canned tuna has 56% less cholesterol than cheese.
- Canned tuna is a great source of potassium.
- Cheese has more riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B6.
- Cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) 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 cheese and canned tuna are high in calories. Cheese has 200% more calories than canned tuna - cheese has 384 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, cheese is much lighter in protein, much heavier in fat and similar to canned tuna for carbs. Cheese has a macronutrient ratio of 25:0:75 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Canned Tuna | |
|---|---|---|
| Protein | 25% | 78% |
| Carbohydrates | ~ | ~ |
| Fat | 75% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and canned tuna are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both cheese and canned tuna are high in protein. Cheese is very similar to cheese for protein - cheese has 23.5g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Cheese is high in saturated fat and canned tuna has 95% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Canned tuna has 56% less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has 28 times more Vitamin A than canned tuna - cheese has 174ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than canned tuna - cheese has 21iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Cheese and canned tuna contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Cheese and canned tuna contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Cheese has more riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B6. Both cheese and canned tuna contain significant amounts of thiamin and Vitamin B12.
| Cheese | Canned Tuna | |
|---|---|---|
| Thiamin | 0.023 MG | 0.008 MG |
| Riboflavin | 0.318 MG | 0.044 MG |
| Niacin | 0.114 MG | 5.799 MG |
| Pantothenic acid | 0.249 MG | 0.124 MG |
| Vitamin B6 | 0.061 MG | 0.217 MG |
| Folate | 13 UG | 2 UG |
| Vitamin B12 | 1.23 UG | 1.17 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 46 times more calcium than canned tuna - cheese has 659mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Cheese and canned tuna contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Canned tuna is a great source of potassium and it has 179% more potassium than cheese - cheese has 85mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than cheese per 100 grams.
| Cheese | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.332 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than canned tuna per 100 grams.
| Cheese | Canned Tuna | |
|---|---|---|
| linoleic acid | 0.532 G | 0.055 G |
| other omega 6 | ~ | 0.051 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Cheese 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 cheese or canned tuna contain more calories in 100 grams?Both cheese and canned tuna are high in calories. Cheese has 200% more calories than canned tuna - cheese has 384 calories in 100g and canned tuna has 128 calories.
Is cheese or canned tuna better for protein?
Both cheese and canned tuna are high in protein. Cheese is very similar to cheese for protein - cheese has 23.5g of protein per 100 grams and canned tuna has 23.6g of protein.
Does cheese or canned tuna contain more calcium?
Cheese is a rich source of calcium and it has 46 times more calcium than canned tuna - cheese has 659mg of calcium in 100 grams and canned tuna has 14mg of calcium.