Tortilla vs. Canned Tuna
Nutrition comparison of Tortilla and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and canned tuna:
- Both canned tuna and tortilla are high in calories.
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- Tortilla has more thiamin, however, canned tuna contains more niacin and Vitamin B12.
- Tortilla is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) 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
Both canned tuna and tortilla are high in calories. Tortilla has 70% more calories than canned tuna - canned tuna has 128 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is much lighter in protein, much heavier in carbs and lighter in fat compared to canned tuna per calorie. Tortilla has a macronutrient ratio of 10:79:11 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Canned Tuna | |
|---|---|---|
| Protein | 10% | 78% |
| Carbohydrates | 79% | ~ |
| Fat | 11% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and canned tuna has less carbohydrates than tortilla - tortilla has 44.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Tortilla is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - tortilla has 6.3g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Tortilla and canned tuna contain similar amounts of sugar - tortilla has 0.88g 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 314% more protein than tortilla - canned tuna has 23.6g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both canned tuna and tortilla are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
cholesterol
Tortilla has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and tortilla does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than tortilla - canned tuna has 6ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.
Vitamin E
Tortilla and canned tuna contain similar amounts of Vitamin E - tortilla has 0.28mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Tortilla has more thiamin, however, canned tuna contains more niacin and Vitamin B12. Both tortilla and canned tuna contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Tortilla | Canned Tuna | |
|---|---|---|
| Thiamin | 0.094 MG | 0.008 MG |
| Riboflavin | 0.065 MG | 0.044 MG |
| Niacin | 1.498 MG | 5.799 MG |
| Pantothenic acid | 0.109 MG | 0.124 MG |
| Vitamin B6 | 0.219 MG | 0.217 MG |
| Folate | 5 UG | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 479% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Canned tuna and tortilla contain similar amounts of iron - canned tuna has 0.97mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Canned tuna is a great source of potassium and it has 27% more potassium than tortilla - canned tuna has 237mg of potassium per 100 grams and tortilla has 186mg 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 tortilla per 100 grams.
| Tortilla | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.034 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, tortilla has more linoleic acid than canned tuna per 100 grams.
| Tortilla | Canned Tuna | |
|---|---|---|
| linoleic acid | 1.385 G | 0.055 G |
| other omega 6 | ~ | 0.051 G |
| Total | 1.385 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: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Tortilla g
()
|
Daily Values (%) |
Canned Tuna g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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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% |
|
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 % |
|
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 canned tuna or tortilla contain more calories in 100 grams?Both canned tuna and tortilla are high in calories. Tortilla has 70% more calories than canned tuna - canned tuna has 128 calories in 100g and tortilla has 218 calories.
Is canned tuna or tortilla better for protein?
Canned tuna is a fantastic source of protein and it has 310% more protein than tortilla - canned tuna has 23.6g of protein per 100 grams and tortilla has 5.7g of protein.
Does tortilla or canned tuna have more carbohydrates?
By weight, tortilla is high in carbohydrates and canned tuna has fewer carbohydrates than tortilla - tortilla has 44.6g of carbs for 100g and canned tuna has no carbs..
Does canned tuna or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 480% more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and tortilla has 81mg of calcium.