Egg vs. Canned Tuna
Nutrition comparison of Egg and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and canned tuna:
- Both egg and canned tuna are high in calories and protein.
- Canned tuna has 75% less saturated fat than egg.
- Canned tuna is a great source of potassium.
- Egg has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, canned tuna has more dha, dpa and epa than egg.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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 egg and canned tuna are high in calories. Egg has 12% more calories than canned tuna - egg has 143 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, egg is much lighter in protein, much heavier in fat and similar to canned tuna for carbs. Egg has a macronutrient ratio of 36:2:62 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Canned Tuna | |
|---|---|---|
| Protein | 36% | 78% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and canned tuna are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Egg and canned tuna contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both egg and canned tuna are high in protein. Canned tuna has 88% more protein than egg - egg has 12.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Canned tuna has 75% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both egg and canned tuna are low in trans fat - egg has 0.04g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Egg is high in cholesterol and canned tuna has 89% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 25 times more Vitamin A than canned tuna - egg has 160ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than canned tuna - egg has 82iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than canned tuna - egg has 1.1mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Egg and canned tuna contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Egg has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin. Both egg and canned tuna contain significant amounts of Vitamin B6 and Vitamin B12.
| Egg | Canned Tuna | |
|---|---|---|
| Thiamin | 0.04 MG | 0.008 MG |
| Riboflavin | 0.457 MG | 0.044 MG |
| Niacin | 0.075 MG | 5.799 MG |
| Pantothenic acid | 1.533 MG | 0.124 MG |
| Vitamin B6 | 0.17 MG | 0.217 MG |
| Folate | 47 UG | 2 UG |
| Vitamin B12 | 0.89 UG | 1.17 UG |
Minerals
calcium
Egg is a great source of calcium and it has 300% more calcium than canned tuna - egg has 56mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Egg has 80% more iron than canned tuna - egg has 1.8mg 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 72% more potassium than egg - egg has 138mg 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, DPA and EPA than egg per 100 grams. Both egg and canned tuna contain significant amounts of alpha linoleic acid (ALA).
| Egg | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.071 G |
| DHA | 0.058 G | 0.629 G |
| DPA | 0.007 G | 0.018 G |
| EPA | ~ | 0.233 G |
| Total | 0.113 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than canned tuna per 100 grams.
| Egg | Canned Tuna | |
|---|---|---|
| other omega 6 | 0.188 G | 0.051 G |
| linoleic acid | 1.555 G | 0.055 G |
| Total | 1.743 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: Egg (Egg, whole, raw, fresh) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Egg 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 egg or canned tuna contain more calories in 100 grams?Both egg and canned tuna are high in calories. Egg has 10% more calories than canned tuna - egg has 143 calories in 100g and canned tuna has 128 calories.
Is egg or canned tuna better for protein?
Both egg and canned tuna are high in protein. Canned tuna has 90% more protein than egg - egg has 12.6g of protein per 100 grams and canned tuna has 23.6g of protein.