Canned Tuna vs. Chickpeas
Nutrition comparison of Canned Tuna and Cooked Chickpeas
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
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and chickpeas:
- Both canned tuna and chickpeas are high in calories, potassium and protein.
- Canned tuna has signficantly less carbohydrates than chickpea.
- Chickpea has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
- Chickpea is a great source of calcium and iron.
- Chickpea is an excellent source of dietary fiber.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than chickpea.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canned tuna and chickpeas are high in calories. Chickpea has 28% more calories than canned tuna - canned tuna has 128 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in carbs and heavier in fat compared to chickpeas per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Chickpeas | |
|---|---|---|
| Protein | 78% | 21% |
| Carbohydrates | ~ | 65% |
| Fat | 22% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has signficantly less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - chickpea has 7.6g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and chickpeas are high in protein. Canned tuna has 167% more protein than chickpea - canned tuna has 23.6g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both canned tuna and chickpeas are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
cholesterol
Chickpea has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than canned tuna - chickpea has 1.3mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna and chickpeas contain similar amounts of Vitamin A - canned tuna has 6ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Chickpeas and canned tuna contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Chickpeas and canned tuna contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Chickpea has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and chickpeas contain significant amounts of riboflavin and Vitamin B6.
| Canned Tuna | Chickpeas | |
|---|---|---|
| Thiamin | 0.008 MG | 0.116 MG |
| Riboflavin | 0.044 MG | 0.063 MG |
| Niacin | 5.799 MG | 0.526 MG |
| Pantothenic acid | 0.124 MG | 0.286 MG |
| Vitamin B6 | 0.217 MG | 0.139 MG |
| Folate | 2 UG | 172 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Chickpea is a great source of calcium and it has 250% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 198% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both canned tuna and chickpeas are high in potassium. Chickpea has 23% more potassium than canned tuna - canned tuna has 237mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than chickpea per 100 grams. Both canned tuna and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.043 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Chickpeas | |
|---|---|---|
| linoleic acid | 0.055 G | 1.113 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 1.113 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 Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Canned Tuna g
()
|
Daily Values (%) |
Cooked Chickpeas g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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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 % |
|
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% |
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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 % | |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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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 % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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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 canned tuna or chickpeas contain more calories in 100 grams?Both canned tuna and chickpeas are high in calories. Chickpea has 30% more calories than canned tuna - canned tuna has 128 calories in 100g and chickpea has 164 calories.
Is canned tuna or chickpeas better for protein?
Both canned tuna and chickpeas are high in protein. Canned tuna has 170% more protein than chickpea - canned tuna has 23.6g of protein per 100 grams and chickpea has 8.9g of protein.
Does chickpeas or canned tuna have more carbohydrates?
By weight, canned tuna has signficantly fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and canned tuna has no carbs..
Does canned tuna or chickpeas contain more potassium?
Both canned tuna and chickpeas are high in potassium. Chickpea has 20% more potassium than canned tuna - canned tuna has 237mg of potassium in 100 grams and chickpea has 291mg of potassium.