Fried Egg vs. Canned Tuna
Nutrition comparison of Cooked Fried Egg and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
fried egg
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried egg and canned tuna:
- Both canned tuna and fried egg are high in calories and protein.
- Canned tuna has signficantly less saturated fat than fried egg.
- Canned tuna is a great source of potassium.
- For omega-3 fatty acids, canned tuna has more dha, dpa and epa than fried egg.
- Fried egg has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Fried Egg (Egg, whole, cooked, fried) 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
Both canned tuna and fried egg are high in calories. Fried egg has 53% more calories than canned tuna - canned tuna has 128 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, fried egg is much lighter in protein, much heavier in fat and similar to canned tuna for carbs. Fried egg has a macronutrient ratio of 29:2:70 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Egg | Canned Tuna | |
|---|---|---|
| Protein | 29% | 78% |
| Carbohydrates | 2% | ~ |
| Fat | 70% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both fried egg and canned tuna are low in carbohydrates - fried egg has 0.83g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Fried egg and canned tuna contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and fried egg are high in protein. Canned tuna has 74% more protein than fried egg - canned tuna has 23.6g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Canned tuna has signficantly less saturated fat than fried egg - canned tuna has 0.79g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both fried egg and canned tuna are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and canned tuna has 90% less cholesterol than fried egg - canned tuna has 42mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.
Vitamins
Vitamin A
Fried egg is an excellent source of Vitamin A and it has 35 times more Vitamin A than canned tuna - canned tuna has 6ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.
Vitamin D
Fried egg is a great source of Vitamin D and it has more Vitamin D than canned tuna - fried egg has 88iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Fried egg has more Vitamin E than canned tuna - fried egg has 1.3mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Fried egg has more Vitamin K than canned tuna - fried egg has 5.6ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Fried egg has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin. Both fried egg and canned tuna contain significant amounts of Vitamin B6 and Vitamin B12.
| Fried Egg | Canned Tuna | |
|---|---|---|
| Thiamin | 0.044 MG | 0.008 MG |
| Riboflavin | 0.495 MG | 0.044 MG |
| Niacin | 0.082 MG | 5.799 MG |
| Pantothenic acid | 1.66 MG | 0.124 MG |
| Vitamin B6 | 0.184 MG | 0.217 MG |
| Folate | 51 UG | 2 UG |
| Vitamin B12 | 0.97 UG | 1.17 UG |
Minerals
calcium
Fried egg is an excellent source of calcium and it has 343% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Fried egg has 95% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Canned tuna is a great source of potassium and it has 56% more potassium than fried egg - canned tuna has 237mg of potassium per 100 grams and fried egg has 152mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more DHA, DPA and EPA than fried egg per 100 grams. Both fried egg and canned tuna contain significant amounts of alpha linoleic acid (ALA).
| Fried Egg | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.137 G | 0.071 G |
| DHA | 0.063 G | 0.629 G |
| DPA | 0.007 G | 0.018 G |
| EPA | ~ | 0.233 G |
| Total | 0.207 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than canned tuna per 100 grams.
| Fried Egg | Canned Tuna | |
|---|---|---|
| other omega 6 | 0.203 G | 0.051 G |
| linoleic acid | 2.781 G | 0.055 G |
| Total | 2.984 G | 0.106 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: Fried Egg (Egg, whole, cooked, fried) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Cooked Fried Egg g
()
|
Daily Values (%) |
Canned Tuna 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 fried egg contain more calories in 100 grams?Both canned tuna and fried egg are high in calories. Fried egg has 50% more calories than canned tuna - canned tuna has 128 calories in 100g and fried egg has 196 calories.
Is canned tuna or fried egg better for protein?
Both canned tuna and fried egg are high in protein. Canned tuna has 70% more protein than fried egg - canned tuna has 23.6g of protein per 100 grams and fried egg has 13.6g of protein.
Does canned tuna or fried egg contain more calcium?
Fried egg is a rich source of calcium and it has 340% more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and fried egg has 62mg of calcium.