Egg Yolk vs. Canned Tuna
Nutrition comparison of Egg Yolk 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 yolk
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and canned tuna:
- Both canned tuna and egg yolk are high in calories and protein.
- Canned tuna is a great source of potassium.
- Egg yolk has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and calcium.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than egg yolk.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, 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 canned tuna and egg yolk are high in calories. Egg yolk has 152% more calories than canned tuna - canned tuna has 128 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is much lighter in protein, heavier in carbs and much heavier in fat compared to canned tuna per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Canned Tuna | |
|---|---|---|
| Protein | 20% | 78% |
| Carbohydrates | 5% | ~ |
| Fat | 75% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and canned tuna are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Egg yolk and canned tuna contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and egg yolk are high in protein. Canned tuna has 49% more protein than egg yolk - canned tuna has 23.6g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and canned tuna has 92% less saturated fat than egg yolk - canned tuna has 0.79g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and canned tuna has 96% less cholesterol than egg yolk - canned tuna has 42mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 62 times more Vitamin A than canned tuna - canned tuna has 6ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than canned tuna - egg yolk has 218iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Egg yolk has more Vitamin E than canned tuna - egg yolk has 2.6mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Egg yolk and canned tuna contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin. Both egg yolk and canned tuna contain significant amounts of Vitamin B6 and Vitamin B12.
| Egg Yolk | Canned Tuna | |
|---|---|---|
| Thiamin | 0.176 MG | 0.008 MG |
| Riboflavin | 0.528 MG | 0.044 MG |
| Niacin | 0.024 MG | 5.799 MG |
| Pantothenic acid | 2.99 MG | 0.124 MG |
| Vitamin B6 | 0.35 MG | 0.217 MG |
| Folate | 146 UG | 2 UG |
| Vitamin B12 | 1.95 UG | 1.17 UG |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 821% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 181% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Canned tuna is a great source of potassium and it has 117% more potassium than egg yolk - canned tuna has 237mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than egg yolk per 100 grams. Both egg yolk and canned tuna contain significant amounts of alpha linoleic acid (ALA).
| Egg Yolk | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.071 G |
| DHA | 0.114 G | 0.629 G |
| EPA | 0.011 G | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.228 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than canned tuna per 100 grams.
| Egg Yolk | Canned Tuna | |
|---|---|---|
| other omega 6 | 0.438 G | 0.051 G |
| linoleic acid | 3.538 G | 0.055 G |
| Total | 3.976 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 Yolk (Egg, yolk, raw, fresh) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Egg Yolk 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 canned tuna or egg yolk contain more calories in 100 grams?Both canned tuna and egg yolk are high in calories. Egg yolk has 150% more calories than canned tuna - canned tuna has 128 calories in 100g and egg yolk has 322 calories.
Is canned tuna or egg yolk better for protein?
Both canned tuna and egg yolk are high in protein. Canned tuna has 50% more protein than egg yolk - canned tuna has 23.6g of protein per 100 grams and egg yolk has 15.9g of protein.
Does canned tuna or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 820% more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and egg yolk has 129mg of calcium.