Egg White vs. Canned Tuna
Nutrition comparison of Egg White and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and canned tuna:
- Both canned tuna and egg white are high in protein.
- Canned tuna has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin.
- Canned tuna is a great source of potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) 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
Canned tuna is high in calories and egg white has 59% less calories than canned tuna - canned tuna has 128 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is heavier in protein, heavier in carbs and lighter in fat compared to canned tuna per calorie. Egg white has a macronutrient ratio of 89:5:6 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Canned Tuna | |
|---|---|---|
| Protein | 89% | 78% |
| Carbohydrates | 5% | ~ |
| Fat | 6% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and canned tuna are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Egg white and canned tuna contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and egg white are high in protein. Canned tuna has 117% more protein than egg white - canned tuna has 23.6g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both canned tuna and egg white are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than egg white - canned tuna has 6ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Canned tuna has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin. Both egg white and canned tuna contain significant amounts of pantothenic acid and folate.
| Egg White | Canned Tuna | |
|---|---|---|
| Thiamin | 0.004 MG | 0.008 MG |
| Riboflavin | 0.439 MG | 0.044 MG |
| Niacin | 0.105 MG | 5.799 MG |
| Pantothenic acid | 0.19 MG | 0.124 MG |
| Vitamin B6 | 0.005 MG | 0.217 MG |
| Folate | 4 UG | 2 UG |
| Vitamin B12 | 0.09 UG | 1.17 UG |
Minerals
calcium
Canned tuna and egg white contain similar amounts of calcium - canned tuna has 14mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Canned tuna has 11 times more iron than egg white - canned tuna has 0.97mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Canned tuna is a great source of potassium and it has 45% more potassium than egg white - canned tuna has 237mg of potassium per 100 grams and egg white has 163mg 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: Egg White (Egg, white, raw, fresh) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Egg White 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 canned tuna or egg white contain more calories in 100 grams?Canned tuna is high in calories and egg white has 60% less calories than canned tuna - canned tuna has 128 calories in 100g and egg white has 52 calories.
Is canned tuna or egg white better for protein?
Both canned tuna and egg white are high in protein. Canned tuna has 120% more protein than egg white - canned tuna has 23.6g of protein per 100 grams and egg white has 10.9g of protein.