Canned Tuna vs. Yellow Corn
Nutrition comparison of Canned Tuna and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and yellow corn:
- Both yellow corn and canned tuna are high in potassium.
- Canned tuna is an excellent source of protein.
- Yellow corn has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and yellow corn has 25% less calories than canned tuna - yellow corn has 96 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 yellow corn per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Yellow Corn | |
|---|---|---|
| Protein | 78% | 12% |
| Carbohydrates | ~ | 76% |
| Fat | 22% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than canned tuna - yellow corn has 2.4g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than yellow corn - yellow corn has 4.5g 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 593% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both yellow corn and canned tuna are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Yellow corn has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than canned tuna - yellow corn has 5.5mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Yellow corn and canned tuna contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Yellow corn and canned tuna contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Yellow corn and canned tuna contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Yellow corn has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and yellow corn contain significant amounts of riboflavin and Vitamin B6.
| Canned Tuna | Yellow Corn | |
|---|---|---|
| Thiamin | 0.008 MG | 0.093 MG |
| Riboflavin | 0.044 MG | 0.057 MG |
| Niacin | 5.799 MG | 1.683 MG |
| Pantothenic acid | 0.124 MG | 0.792 MG |
| Vitamin B6 | 0.217 MG | 0.139 MG |
| Folate | 2 UG | 23 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Canned tuna has 367% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 116% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both yellow corn and canned tuna are high in potassium. Yellow corn is very similar to yellow corn for potassium - yellow corn has 218mg 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 yellow corn per 100 grams.
| Canned Tuna | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.018 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.055 G | 0.586 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Canned Tuna g
()
|
Daily Values (%) |
Cooked Yellow Corn 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% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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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% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
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5% | molybdenum | 5% |
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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 yellow corn or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and yellow corn has 30% less calories than canned tuna - yellow corn has 96 calories in 100g and canned tuna has 128 calories.
Is yellow corn or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 590% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Does yellow corn or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and canned tuna has no carbs..
Does yellow corn or canned tuna contain more potassium?
Both yellow corn and canned tuna are high in potassium. Yellow corn is very similar to yellow corn for potassium - yellow corn has 218mg of potassium in 100 grams and canned tuna has 237mg of potassium.