Canned Tuna vs. Cashews
Nutrition comparison of Canned Tuna and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and cashews:
- Both cashews and canned tuna are high in calories, potassium and protein.
- Cashew has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
- Cashew is an excellent source of dietary fiber and iron.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than cashew.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and canned tuna are high in calories. Cashew has 332% more calories than canned tuna - cashew has 553 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 much lighter in fat compared to cashews per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Cashews | |
|---|---|---|
| Protein | 78% | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 22% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and canned tuna has less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - cashew has 3.3g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both cashews and canned tuna are high in protein. Canned tuna has 30% more protein than cashew - cashew has 18.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Cashew is high in saturated fat and canned tuna has 90% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Cashew has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and canned tuna contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than cashew - canned tuna has 6ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than canned tuna - cashew has 0.9mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than canned tuna - cashew has 34.1ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and cashews contain significant amounts of riboflavin and Vitamin B6.
| Canned Tuna | Cashews | |
|---|---|---|
| Thiamin | 0.008 MG | 0.423 MG |
| Riboflavin | 0.044 MG | 0.058 MG |
| Niacin | 5.799 MG | 1.062 MG |
| Pantothenic acid | 0.124 MG | 0.864 MG |
| Vitamin B6 | 0.217 MG | 0.417 MG |
| Folate | 2 UG | 25 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Cashew has 164% more calcium than canned tuna - cashew has 37mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Cashew is an excellent source of iron and it has 589% more iron than canned tuna - cashew has 6.7mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both cashews and canned tuna are high in potassium. Cashew has 178% more potassium than canned tuna - cashew has 660mg 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 cashew per 100 grams. Both canned tuna and cashews contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.062 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Cashews | |
|---|---|---|
| linoleic acid | 0.055 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.055 G | 8.048 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 Cashews (Nuts, cashew nuts, raw) .
Canned Tuna g
()
|
Daily Values (%) |
Cashews 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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% |
|
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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or canned tuna contain more calories in 100 grams?Both cashews and canned tuna are high in calories. Cashew has 330% more calories than canned tuna - cashew has 553 calories in 100g and canned tuna has 128 calories.
Is cashews or canned tuna better for protein?
Both cashews and canned tuna are high in protein. Canned tuna has 30% more protein than cashew - cashew has 18.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Does cashews or canned tuna contain more iron?
Cashew is an abundant source of iron and it has 590% more iron than canned tuna - cashew has 6.7mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does cashews or canned tuna contain more potassium?
Both cashews and canned tuna are high in potassium. Cashew has 180% more potassium than canned tuna - cashew has 660mg of potassium in 100 grams and canned tuna has 237mg of potassium.