Canned Tuna vs. Edamame
Nutrition comparison of Canned Tuna and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and edamame:
- Both edamame and canned tuna are high in calories, potassium and protein.
- Edamame has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Edamame is a great source of iron.
- Edamame is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and canned tuna are high in calories. Edamame is very similar to edamame for calories - edamame has 121 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 lighter in fat compared to edamame per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Edamame | |
|---|---|---|
| Protein | 78% | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 22% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - edamame has 5.2g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both edamame and canned tuna are high in protein. Canned tuna has 98% more protein than edamame - edamame has 11.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both edamame and canned tuna are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both edamame and canned tuna are low in trans fat - edamame has 0.01g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Edamame has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than canned tuna - edamame has 6.1mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Edamame and canned tuna contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Edamame has more Vitamin E than canned tuna - edamame has 0.68mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than canned tuna - edamame has 26.7ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Edamame has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
| Canned Tuna | Edamame | |
|---|---|---|
| Thiamin | 0.008 MG | 0.2 MG |
| Riboflavin | 0.044 MG | 0.155 MG |
| Niacin | 5.799 MG | 0.915 MG |
| Pantothenic acid | 0.124 MG | 0.395 MG |
| Vitamin B6 | 0.217 MG | 0.1 MG |
| Folate | 2 UG | 311 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 350% more calcium than canned tuna - edamame has 63mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Edamame is a great source of iron and it has 134% more iron than canned tuna - edamame has 2.3mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both edamame and canned tuna are high in potassium. Edamame has 84% more potassium than canned tuna - edamame has 436mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than edamame per 100 grams.
| Canned Tuna | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.358 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | 0.003 G |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Edamame | |
|---|---|---|
| linoleic acid | 0.055 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.055 G | 1.794 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 Edamame (Edamame, frozen, prepared) .
Canned Tuna g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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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 % |
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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% |
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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% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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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% |
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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% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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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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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
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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 edamame or canned tuna contain more calories in 100 grams?Both edamame and canned tuna are high in calories. Edamame is quite similar to edamame for calories - edamame has 121 calories in 100g and canned tuna has 128 calories.
Is edamame or canned tuna better for protein?
Both edamame and canned tuna are high in protein. Canned tuna has 100% more protein than edamame - edamame has 11.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Does edamame or canned tuna contain more calcium?
Edamame is a rich source of calcium and it has 350% more calcium than canned tuna - edamame has 63mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does edamame or canned tuna contain more potassium?
Both edamame and canned tuna are high in potassium. Edamame has 80% more potassium than canned tuna - edamame has 436mg of potassium in 100 grams and canned tuna has 237mg of potassium.