Greek Yogurt vs. Canned Tuna
Nutrition comparison of Greek Yogurt and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and canned tuna:
- Both greek yogurt and canned tuna are high in protein.
- Canned tuna is a great source of potassium.
- Greek yogurt has 3.2 times less cholesterol than canned tuna.
- Greek yogurt has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Greek yogurt has signficantly more Vitamin A than canned tuna.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) 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
Canned tuna is high in calories and greek yogurt has 43% less calories than canned tuna - greek yogurt has 73 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, greek yogurt is much lighter in protein, much heavier in carbs and similar to canned tuna for fat. Greek yogurt has a macronutrient ratio of 55:22:24 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Canned Tuna | |
|---|---|---|
| Protein | 55% | 78% |
| Carbohydrates | 22% | ~ |
| Fat | 24% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and canned tuna are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both greek yogurt and canned tuna are high in protein. Canned tuna has 137% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Greek yogurt and canned tuna contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both greek yogurt and canned tuna are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Greek yogurt has 3.2 times less cholesterol than canned tuna - greek yogurt has 10mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than canned tuna - greek yogurt has 0.8mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than canned tuna - greek yogurt has 90ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Greek yogurt and canned tuna contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Greek yogurt and canned tuna contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Greek yogurt has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
| Greek Yogurt | Canned Tuna | |
|---|---|---|
| Thiamin | 0.044 MG | 0.008 MG |
| Riboflavin | 0.233 MG | 0.044 MG |
| Niacin | 0.197 MG | 5.799 MG |
| Pantothenic acid | 0.47 MG | 0.124 MG |
| Vitamin B6 | 0.055 MG | 0.217 MG |
| Folate | 12 UG | 2 UG |
| Vitamin B12 | 0.52 UG | 1.17 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 721% more calcium than canned tuna - greek yogurt has 115mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 23 times more iron than greek yogurt - greek yogurt has 0.04mg 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 68% more potassium than greek yogurt - greek yogurt has 141mg 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 alpha linoleic acid (ALA), DHA, EPA and DPA than greek yogurt per 100 grams.
| Greek Yogurt | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.007 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and canned tuna contain significant amounts of linoleic acid.
| Greek Yogurt | Canned Tuna | |
|---|---|---|
| other omega 6 | 0.002 G | 0.051 G |
| linoleic acid | 0.065 G | 0.055 G |
| Total | 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Greek Yogurt 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 greek yogurt or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and greek yogurt has 40% less calories than canned tuna - greek yogurt has 73 calories in 100g and canned tuna has 128 calories.
Is greek yogurt or canned tuna better for protein?
Both greek yogurt and canned tuna are high in protein. Canned tuna has 140% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and canned tuna has 23.6g of protein.
Does greek yogurt or canned tuna contain more calcium?
Greek yogurt is a rich source of calcium and it has 720% more calcium than canned tuna - greek yogurt has 115mg of calcium in 100 grams and canned tuna has 14mg of calcium.