Canned Tuna vs. Raisins
Nutrition comparison of Canned Tuna and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and raisins:
- Both raisins and canned tuna are high in calories and potassium.
- Canned tuna is an excellent source of protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than raisin.
- Raisin has more thiamin and riboflavin, however, canned tuna contains more niacin and Vitamin B12.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and canned tuna are high in calories. Raisin has 131% more calories than canned tuna - raisin has 296 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 raisins per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Raisins | |
|---|---|---|
| Protein | 78% | 3% |
| Carbohydrates | ~ | 95% |
| Fat | 22% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and canned tuna has less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - raisin has 6.8g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Canned tuna is an excellent source of protein and it has 837% more protein than raisin - raisin has 2.5g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both raisins and canned tuna are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Raisin has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than canned tuna - raisin has 5.4mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than raisin - canned tuna has 6ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin and riboflavin, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and raisins contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Canned Tuna | Raisins | |
|---|---|---|
| Thiamin | 0.008 MG | 0.112 MG |
| Riboflavin | 0.044 MG | 0.182 MG |
| Niacin | 5.799 MG | 1.114 MG |
| Pantothenic acid | 0.124 MG | 0.045 MG |
| Vitamin B6 | 0.217 MG | 0.188 MG |
| Folate | 2 UG | 3 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Raisin has 100% more calcium than canned tuna - raisin has 28mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Raisin is a great source of iron and it has 167% more iron than canned tuna - raisin has 2.6mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both raisins and canned tuna are high in potassium. Raisin has 248% more potassium than canned tuna - raisin has 825mg 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 raisin per 100 grams. Both canned tuna and raisins contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.037 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Raisins | |
|---|---|---|
| linoleic acid | 0.055 G | 0.122 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.122 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 Raisins (Raisins, seeded) .
Canned Tuna g
()
|
Daily Values (%) |
Raisins 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 raisins or canned tuna contain more calories in 100 grams?Both raisins and canned tuna are high in calories. Raisin has 130% more calories than canned tuna - raisin has 296 calories in 100g and canned tuna has 128 calories.
Is raisins or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 840% more protein than raisin - raisin has 2.5g of protein per 100 grams and canned tuna has 23.6g of protein.
Does raisins or canned tuna have more carbohydrates?
By weight, raisin is high in carbohydrates and canned tuna has fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and canned tuna has no carbs..
Does raisins or canned tuna contain more potassium?
Both raisins and canned tuna are high in potassium. Raisin has 250% more potassium than canned tuna - raisin has 825mg of potassium in 100 grams and canned tuna has 237mg of potassium.