Whole Wheat Flour vs. Canned Tuna
Nutrition comparison of Whole Wheat Flour and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and canned tuna:
- Both whole wheat flour and canned tuna are high in calories, potassium and protein.
- Whole wheat flour has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12.
- Whole wheat flour is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) 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 whole wheat flour and canned tuna are high in calories. Whole wheat flour has 159% more calories than canned tuna - whole wheat flour has 332 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to canned tuna per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Canned Tuna | |
|---|---|---|
| Protein | 11% | 78% |
| Carbohydrates | 84% | ~ |
| Fat | 5% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and canned tuna has less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - whole wheat flour has 13.1g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both whole wheat flour and canned tuna are high in protein. Canned tuna has 146% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both whole wheat flour and canned tuna are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Whole wheat flour has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than whole wheat flour - canned tuna has 6ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than canned tuna - whole wheat flour has 0.53mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Whole wheat flour and canned tuna contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12. Both whole wheat flour and canned tuna contain significant amounts of niacin and Vitamin B6.
| Whole Wheat Flour | Canned Tuna | |
|---|---|---|
| Thiamin | 0.297 MG | 0.008 MG |
| Riboflavin | 0.188 MG | 0.044 MG |
| Niacin | 5.347 MG | 5.799 MG |
| Pantothenic acid | 1.011 MG | 0.124 MG |
| Vitamin B6 | 0.191 MG | 0.217 MG |
| Folate | 28 UG | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
Whole wheat flour has 136% more calcium than canned tuna - whole wheat flour has 33mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 282% more iron than canned tuna - whole wheat flour has 3.7mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both whole wheat flour and canned tuna are high in potassium. Whole wheat flour has 66% more potassium than canned tuna - whole wheat flour has 394mg of potassium per 100 grams and canned tuna has 237mg of potassium.
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Whole Wheat Flour 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 whole wheat flour or canned tuna contain more calories in 100 grams?Both whole wheat flour and canned tuna are high in calories. Whole wheat flour has 160% more calories than canned tuna - whole wheat flour has 332 calories in 100g and canned tuna has 128 calories.
Is whole wheat flour or canned tuna better for protein?
Both whole wheat flour and canned tuna are high in protein. Canned tuna has 150% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Does whole wheat flour or canned tuna have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and canned tuna has fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and canned tuna has no carbs..
Does whole wheat flour or canned tuna contain more iron?
Whole wheat flour is an abundant source of iron and it has 280% more iron than canned tuna - whole wheat flour has 3.7mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does whole wheat flour or canned tuna contain more potassium?
Both whole wheat flour and canned tuna are high in potassium. Whole wheat flour has 70% more potassium than canned tuna - whole wheat flour has 394mg of potassium in 100 grams and canned tuna has 237mg of potassium.