Canned Tuna vs. Pumpkin Puree
Nutrition comparison of Canned Tuna and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and pumpkin puree:
- Both pumpkin puree and canned tuna are high in potassium.
- Canned tuna has more niacin, Vitamin B6 and Vitamin B12, however, pumpkin puree contains more pantothenic acid and folate.
- Canned tuna is an excellent source of protein.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and pumpkin puree has 73% less calories than canned tuna - pumpkin puree has 34 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 pumpkin puree per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Pumpkin Puree | |
|---|---|---|
| Protein | 78% | 11% |
| Carbohydrates | ~ | 82% |
| Fat | 22% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than pumpkin puree - pumpkin puree has 8.1g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than canned tuna - pumpkin puree has 2.9g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than pumpkin puree - pumpkin puree has 3.3g 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 20 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both pumpkin puree and canned tuna are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Pumpkin puree has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than canned tuna - pumpkin puree has 4.2mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 128 times more Vitamin A than canned tuna - pumpkin puree has 778ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Pumpkin puree has more Vitamin E than canned tuna - pumpkin puree has 1.1mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Pumpkin puree has more Vitamin K than canned tuna - pumpkin puree has 16ug 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, pumpkin puree contains more pantothenic acid and folate. Both canned tuna and pumpkin puree contain significant amounts of thiamin and riboflavin.
| Canned Tuna | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.008 MG | 0.024 MG |
| Riboflavin | 0.044 MG | 0.054 MG |
| Niacin | 5.799 MG | 0.367 MG |
| Pantothenic acid | 0.124 MG | 0.4 MG |
| Vitamin B6 | 0.217 MG | 0.056 MG |
| Folate | 2 UG | 12 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Pumpkin puree has 86% more calcium than canned tuna - pumpkin puree has 26mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Pumpkin puree has 43% more iron than canned tuna - pumpkin puree has 1.4mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both pumpkin puree and canned tuna are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg 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 pumpkin puree per 100 grams.
| Canned Tuna | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.008 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, canned tuna has more linoleic acid than pumpkin puree per 100 grams.
| Canned Tuna | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.055 G | 0.007 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.007 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 Pumpkin Puree (Pumpkin, canned, without salt) .
Canned Tuna g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and pumpkin puree has 70% less calories than canned tuna - pumpkin puree has 34 calories in 100g and canned tuna has 128 calories.
Is pumpkin puree or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 20 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and canned tuna has 23.6g of protein.
Does pumpkin puree or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than pumpkin puree - pumpkin puree has 8.1g of carbs for 100g and canned tuna has no carbs..
Does pumpkin puree or canned tuna contain more potassium?
Both pumpkin puree and canned tuna are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium in 100 grams and canned tuna has 237mg of potassium.