Skim Milk vs. Canned Tuna
Nutrition comparison of Skim Milk and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and canned tuna:
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- Skim milk has 20 times less cholesterol than canned tuna.
- Skim milk has more thiamin, riboflavin and pantothenic acid, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and skim milk has 73% less calories than canned tuna - skim milk has 34 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, skim milk is much lighter in protein, much heavier in carbs and lighter in fat compared to canned tuna per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Canned Tuna | |
|---|---|---|
| Protein | 40% | 78% |
| Carbohydrates | 58% | ~ |
| Fat | 2% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and canned tuna are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than skim milk - skim milk has 5.1g 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 601% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both skim milk and canned tuna are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Skim milk has 20 times less cholesterol than canned tuna - skim milk has 2mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin A
Skim milk has 917% more Vitamin A than canned tuna - skim milk has 61ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than canned tuna - skim milk has 47iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Skim milk and canned tuna contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Skim milk has more thiamin, riboflavin and pantothenic acid, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both skim milk and canned tuna contain significant amounts of folate.
| Skim Milk | Canned Tuna | |
|---|---|---|
| Thiamin | 0.045 MG | 0.008 MG |
| Riboflavin | 0.182 MG | 0.044 MG |
| Niacin | 0.094 MG | 5.799 MG |
| Pantothenic acid | 0.357 MG | 0.124 MG |
| Vitamin B6 | 0.037 MG | 0.217 MG |
| Folate | 5 UG | 2 UG |
| Vitamin B12 | 0.5 UG | 1.17 UG |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 771% more calcium than canned tuna - skim milk has 122mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 31 times more iron than skim milk - skim milk has 0.03mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Canned tuna is a great source of potassium and it has 52% more potassium than skim milk - skim milk has 156mg 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 skim milk per 100 grams.
| Skim Milk | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.001 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, canned tuna has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Canned Tuna | |
|---|---|---|
| linoleic acid | 0.002 G | 0.055 G |
| other omega 6 | ~ | 0.051 G |
| Total | 0.002 G | 0.106 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Skim Milk g
()
|
Daily Values (%) |
Canned Tuna 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 skim milk or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and skim milk has 70% less calories than canned tuna - skim milk has 34 calories in 100g and canned tuna has 128 calories.
Is skim milk or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 600% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Does skim milk or canned tuna have more carbohydrates?
By weight, both skim milk and canned tuna are low in carbohydrates - skim milk has 5g of carbs for 100g and canned tuna has no carbs..
Does skim milk or canned tuna contain more calcium?
Skim milk is a rich source of calcium and it has 770% more calcium than canned tuna - skim milk has 122mg of calcium in 100 grams and canned tuna has 14mg of calcium.