Canned Tuna vs. Pistachio
Nutrition comparison of Canned Tuna and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and pistachio:
- Both pistachio and canned tuna are high in calories, potassium and protein.
- Canned tuna has signficantly less carbohydrates than pistachio.
- Pistachio has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, canned tuna contains more niacin and Vitamin B12.
- Pistachio is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and canned tuna are high in calories. Pistachio has 347% more calories than canned tuna - pistachio has 572 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is much heavier in protein, lighter in carbs and much lighter in fat compared to pistachio per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Pistachio | |
|---|---|---|
| Protein | 78% | 14% |
| Carbohydrates | ~ | 19% |
| Fat | 22% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - pistachio has 10.3g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both pistachio and canned tuna are high in protein. Canned tuna has 12% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and canned tuna has 86% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Pistachio has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than canned tuna - pistachio has 3mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Pistachio and canned tuna contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Pistachio has more Vitamin E than canned tuna - pistachio has 2.2mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Pistachio has more Vitamin K than canned tuna - pistachio has 13.2ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, canned tuna contains more niacin and Vitamin B12.
| Canned Tuna | Pistachio | |
|---|---|---|
| Thiamin | 0.008 MG | 0.695 MG |
| Riboflavin | 0.044 MG | 0.234 MG |
| Niacin | 5.799 MG | 1.373 MG |
| Pantothenic acid | 0.124 MG | 0.513 MG |
| Vitamin B6 | 0.217 MG | 1.122 MG |
| Folate | 2 UG | 51 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 664% more calcium than canned tuna - pistachio has 107mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Pistachio is an excellent source of iron and it has 315% more iron than canned tuna - pistachio has 4mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both pistachio and canned tuna are high in potassium. Pistachio has 325% more potassium than canned tuna - pistachio has 1007mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than pistachio per 100 grams.
| Canned Tuna | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.212 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Pistachio | |
|---|---|---|
| linoleic acid | 0.055 G | 13.125 G |
| other omega 6 | 0.051 G | 0.005 G |
| Total | 0.106 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Canned Tuna g
()
|
Daily Values (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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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% |
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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 % | |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pistachio or canned tuna contain more calories in 100 grams?Both pistachio and canned tuna are high in calories. Pistachio has 350% more calories than canned tuna - pistachio has 572 calories in 100g and canned tuna has 128 calories.
Is pistachio or canned tuna better for protein?
Both pistachio and canned tuna are high in protein. Canned tuna has 10% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and canned tuna has 23.6g of protein.
Does pistachio or canned tuna contain more calcium?
Pistachio is a rich source of calcium and it has 660% more calcium than canned tuna - pistachio has 107mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does pistachio or canned tuna contain more iron?
Pistachio is an abundant source of iron and it has 320% more iron than canned tuna - pistachio has 4mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does pistachio or canned tuna contain more potassium?
Both pistachio and canned tuna are high in potassium. Pistachio has 330% more potassium than canned tuna - pistachio has 1007mg of potassium in 100 grams and canned tuna has 237mg of potassium.