Canned Tuna vs. Romaine Lettuce
Nutrition comparison of Canned Tuna and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and romaine lettuce:
- Both romaine lettuce and canned tuna are high in potassium.
- Canned tuna is an excellent source of protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than romaine lettuce.
- Romaine lettuce has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Romaine lettuce is a great source of Vitamin K and dietary fiber.
- Romaine lettuce 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 Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and romaine lettuce has 87% less calories than canned tuna - romaine lettuce has 17 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 romaine lettuce per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Romaine Lettuce | |
|---|---|---|
| Protein | 78% | 26% |
| Carbohydrates | ~ | 65% |
| Fat | 22% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and canned tuna are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than canned tuna - romaine lettuce has 2.1g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than romaine lettuce - romaine lettuce has 1.2g 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 18 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both romaine lettuce and canned tuna are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Romaine lettuce has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than canned tuna - romaine lettuce has 4mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 71 times more Vitamin A than canned tuna - romaine lettuce has 436ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Romaine lettuce and canned tuna contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than canned tuna - romaine lettuce has 102.5ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Romaine lettuce has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both canned tuna and romaine lettuce contain significant amounts of riboflavin and pantothenic acid.
| Canned Tuna | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.008 MG | 0.072 MG |
| Riboflavin | 0.044 MG | 0.067 MG |
| Niacin | 5.799 MG | 0.313 MG |
| Pantothenic acid | 0.124 MG | 0.142 MG |
| Vitamin B6 | 0.217 MG | 0.074 MG |
| Folate | 2 UG | 136 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Romaine lettuce has 136% more calcium than canned tuna - romaine lettuce has 33mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Romaine lettuce and canned tuna contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both romaine lettuce and canned tuna are high in potassium. Romaine lettuce has a little more potassium (4%) than canned tuna by weight - romaine lettuce has 247mg 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 romaine lettuce per 100 grams. Both canned tuna and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.113 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both canned tuna and romaine lettuce contain significant amounts of linoleic acid.
| Canned Tuna | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.055 G | 0.047 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Canned Tuna g
()
|
Daily Values (%) |
Romaine Lettuce g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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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% |
|
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% |
|
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% |
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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 % |
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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 romaine lettuce or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and romaine lettuce has 90% less calories than canned tuna - romaine lettuce has 17 calories in 100g and canned tuna has 128 calories.
Is romaine lettuce or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 18 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Does romaine lettuce or canned tuna have more carbohydrates?
By weight, both romaine lettuce and canned tuna are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and canned tuna has no carbs..
Does romaine lettuce or canned tuna contain more potassium?
Both romaine lettuce and canned tuna are high in potassium. Romaine lettuce has a little more potassium ( 0%) than canned tuna by weight - romaine lettuce has 247mg of potassium in 100 grams and canned tuna has 237mg of potassium.