Canned Tuna vs. Raw Turkey
Nutrition comparison of Canned Tuna and Raw Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and raw turkey:
- Both raw turkey and canned tuna are high in calories, potassium and protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than raw turkey.
- Raw turkey has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Raw Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw turkey and canned tuna are high in calories. Raw turkey has 13% more calories than canned tuna - raw turkey has 144 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is heavier in protein, lighter in fat and similar to raw turkey for carbs. Canned tuna has a macronutrient ratio of 78:0:22 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Raw Turkey | |
|---|---|---|
| Protein | 78% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 22% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw turkey and canned tuna are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Raw turkey and canned tuna contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both raw turkey and canned tuna are high in protein. Canned tuna has a little more protein (9%) than raw turkey by weight - raw turkey has 21.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Raw turkey and canned tuna contain similar amounts of saturated fat - raw turkey has 1.5g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both raw turkey and canned tuna are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Raw turkey and canned tuna contain similar amounts of cholesterol - raw turkey has 72mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin A
Raw turkey and canned tuna contain similar amounts of Vitamin A - raw turkey has 17ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin D
Raw turkey has more Vitamin D than canned tuna - raw turkey has 12iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Raw turkey and canned tuna contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Raw turkey has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both canned tuna and raw turkey contain significant amounts of niacin, folate and Vitamin B12.
| Canned Tuna | Raw Turkey | |
|---|---|---|
| Thiamin | 0.008 MG | 0.048 MG |
| Riboflavin | 0.044 MG | 0.185 MG |
| Niacin | 5.799 MG | 7.631 MG |
| Pantothenic acid | 0.124 MG | 0.811 MG |
| Vitamin B6 | 0.217 MG | 0.599 MG |
| Folate | 2 UG | 7 UG |
| Vitamin B12 | 1.17 UG | 1.22 UG |
Minerals
calcium
Raw turkey and canned tuna contain similar amounts of calcium - raw turkey has 11mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Raw turkey and canned tuna contain similar amounts of iron - raw turkey has 0.86mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both raw turkey and canned tuna are high in potassium. Raw turkey is very similar to raw turkey for potassium - raw turkey has 224mg 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 raw turkey per 100 grams. Both canned tuna and raw turkey contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Raw Turkey | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.079 G |
| DHA | 0.629 G | 0.003 G |
| EPA | 0.233 G | 0.002 G |
| DPA | 0.018 G | 0.004 G |
| Total | 0.951 G | 0.088 G |
omega 6s
Comparing omega-6 fatty acids, raw turkey has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Raw Turkey | |
|---|---|---|
| linoleic acid | 0.055 G | 1.307 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.055 G | 1.313 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 Raw Turkey (Turkey, whole, meat and skin, raw) .
Canned Tuna g
()
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Daily Values (%) |
Raw Turkey g
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw turkey or canned tuna contain more calories in 100 grams?Both raw turkey and canned tuna are high in calories. Raw turkey has 10% more calories than canned tuna - raw turkey has 144 calories in 100g and canned tuna has 128 calories.
Is raw turkey or canned tuna better for protein?
Both raw turkey and canned tuna are high in protein. Canned tuna has a little more protein ( 10%) than raw turkey by weight - raw turkey has 21.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Does raw turkey or canned tuna contain more potassium?
Both raw turkey and canned tuna are high in potassium. Raw turkey is very similar to raw turkey for potassium - raw turkey has 224mg of potassium in 100 grams and canned tuna has 237mg of potassium.