Canned Tuna vs. Orange Juice
Nutrition comparison of Canned Tuna and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and orange juice:
- Canned tuna is an excellent source of protein.
- Orange juice has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Orange juice 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and orange juice has 65% less calories than canned tuna - orange juice has 45 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 orange juice per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Orange Juice | |
|---|---|---|
| Protein | 78% | 6% |
| Carbohydrates | ~ | 90% |
| Fat | 22% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Orange juice has more dietary fiber than canned tuna - orange juice has 0.2g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than orange juice - orange juice has 8.4g 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 32 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both orange juice and canned tuna are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Orange juice has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and orange juice does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than canned tuna - orange juice has 50mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Orange juice and canned tuna contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Orange juice and canned tuna contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Orange juice and canned tuna contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Orange juice has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both canned tuna and orange juice contain significant amounts of riboflavin and pantothenic acid.
| Canned Tuna | Orange Juice | |
|---|---|---|
| Thiamin | 0.008 MG | 0.09 MG |
| Riboflavin | 0.044 MG | 0.03 MG |
| Niacin | 5.799 MG | 0.4 MG |
| Pantothenic acid | 0.124 MG | 0.19 MG |
| Vitamin B6 | 0.217 MG | 0.04 MG |
| Folate | 2 UG | 30 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Orange juice and canned tuna contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 385% more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Orange juice and canned tuna contain similar amounts of potassium - orange juice has 200mg 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 orange juice per 100 grams.
| Canned Tuna | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.011 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both canned tuna and orange juice contain significant amounts of linoleic acid.
| Canned Tuna | Orange Juice | |
|---|---|---|
| linoleic acid | 0.055 G | 0.029 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Canned Tuna g
()
|
Daily Values (%) |
Orange Juice g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 orange juice or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and orange juice has 70% less calories than canned tuna - orange juice has 45 calories in 100g and canned tuna has 128 calories.
Is orange juice or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 32 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Does orange juice or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than orange juice - orange juice has 10.4g of carbs for 100g and canned tuna has no carbs..