Canned Tuna vs. Kiwi
Nutrition comparison of Canned Tuna and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and kiwi:
- Both kiwi and canned tuna are high in potassium.
- Canned tuna has more niacin, Vitamin B6 and Vitamin B12, however, kiwi contains more folate.
- Canned tuna is an excellent source of protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than kiwi.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and kiwi has 52% less calories than canned tuna - kiwi has 61 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 heavier in fat compared to kiwi per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Kiwi | |
|---|---|---|
| Protein | 78% | 7% |
| Carbohydrates | ~ | 87% |
| Fat | 22% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than canned tuna - kiwi has 3g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Canned tuna is an excellent source of protein and it has 19 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both kiwi and canned tuna are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Kiwi has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than canned tuna - kiwi has 92.7mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Kiwi and canned tuna contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Kiwi has more Vitamin E than canned tuna - kiwi has 1.5mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than canned tuna - kiwi has 40.3ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Canned tuna has more niacin, Vitamin B6 and Vitamin B12, however, kiwi contains more folate. Both canned tuna and kiwi contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Canned Tuna | Kiwi | |
|---|---|---|
| Thiamin | 0.008 MG | 0.027 MG |
| Riboflavin | 0.044 MG | 0.025 MG |
| Niacin | 5.799 MG | 0.341 MG |
| Pantothenic acid | 0.124 MG | 0.183 MG |
| Vitamin B6 | 0.217 MG | 0.063 MG |
| Folate | 2 UG | 25 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Kiwi has 143% more calcium than canned tuna - kiwi has 34mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 213% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both kiwi and canned tuna are high in potassium. Kiwi has 32% more potassium than canned tuna - kiwi has 312mg 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, EPA and DPA than kiwi per 100 grams. Both canned tuna and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.042 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Kiwi | |
|---|---|---|
| linoleic acid | 0.055 G | 0.246 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.246 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 Kiwi (Kiwifruit, green, raw) .
Canned Tuna g
()
|
Daily Values (%) |
Kiwi 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 % |
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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 kiwi or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and kiwi has 50% less calories than canned tuna - kiwi has 61 calories in 100g and canned tuna has 128 calories.
Is kiwi or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 19 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and canned tuna has 23.6g of protein.
Does kiwi or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and canned tuna has no carbs..
Does kiwi or canned tuna contain more potassium?
Both kiwi and canned tuna are high in potassium. Kiwi has 30% more potassium than canned tuna - kiwi has 312mg of potassium in 100 grams and canned tuna has 237mg of potassium.