Canned Tuna vs. Chia Seeds
Nutrition comparison of Canned Tuna and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and chia seeds:
- Both chia seeds and canned tuna are high in calories, potassium and protein.
- Canned tuna has 3.2 times less saturated fat than chia seed.
- Chia seed has more thiamin, riboflavin and folate, however, canned tuna contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and canned tuna are high in calories. Chia seed has 280% more calories than canned tuna - chia seed has 486 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 much lighter in fat compared to chia seeds per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Chia Seeds | |
|---|---|---|
| Protein | 78% | 13% |
| Carbohydrates | ~ | 33% |
| Fat | 22% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and canned tuna has less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - chia seed has 34.4g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both chia seeds and canned tuna are high in protein. Canned tuna has 43% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Canned tuna has 3.2 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both chia seeds and canned tuna are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Chia seed has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than canned tuna - chia seed has 1.6mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than chia seed - canned tuna has 6ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than canned tuna - chia seed has 0.5mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and folate, however, canned tuna contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both canned tuna and chia seeds contain significant amounts of niacin.
| Canned Tuna | Chia Seeds | |
|---|---|---|
| Thiamin | 0.008 MG | 0.62 MG |
| Riboflavin | 0.044 MG | 0.17 MG |
| Niacin | 5.799 MG | 8.83 MG |
| Pantothenic acid | 0.124 MG | ~ |
| Vitamin B6 | 0.217 MG | ~ |
| Folate | 2 UG | 49 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 44 times more calcium than canned tuna - chia seed has 631mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Chia seed is an excellent source of iron and it has 696% more iron than canned tuna - chia seed has 7.7mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both chia seeds and canned tuna are high in potassium. Chia seed has 72% more potassium than canned tuna - chia seed has 407mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than chia seed per 100 grams.
| Canned Tuna | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 17.83 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.055 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.055 G | 5.928 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 Chia Seeds (Seeds, chia seeds, dried) .
Canned Tuna g
()
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Daily Values (%) |
Chia Seeds 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% |
|
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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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 % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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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 % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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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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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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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% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or canned tuna contain more calories in 100 grams?Both chia seeds and canned tuna are high in calories. Chia seed has 280% more calories than canned tuna - chia seed has 486 calories in 100g and canned tuna has 128 calories.
Is chia seeds or canned tuna better for protein?
Both chia seeds and canned tuna are high in protein. Canned tuna has 40% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and canned tuna has 23.6g of protein.
Does chia seeds or canned tuna have more carbohydrates?
By weight, chia seed is high in carbohydrates and canned tuna has fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and canned tuna has no carbs..
Does chia seeds or canned tuna contain more calcium?
Chia seed is a rich source of calcium and it has 44 times more calcium than canned tuna - chia seed has 631mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does chia seeds or canned tuna contain more iron?
Chia seed is an abundant source of iron and it has 700% more iron than canned tuna - chia seed has 7.7mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does chia seeds or canned tuna contain more potassium?
Both chia seeds and canned tuna are high in potassium. Chia seed has 70% more potassium than canned tuna - chia seed has 407mg of potassium in 100 grams and canned tuna has 237mg of potassium.