Canned Tuna vs. Hemp Seeds
Nutrition comparison of Canned Tuna and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and hemp seeds:
- Both hemp seeds and canned tuna are high in calories, potassium and protein.
- Canned tuna has signficantly less saturated fat than hemp seed.
- Hemp seed has more thiamin, riboflavin, Vitamin B6 and folate, however, canned tuna contains more pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and canned tuna are high in calories. Hemp seed has 332% more calories than canned tuna - hemp seed has 553 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is much heavier in protein, lighter in carbs and much lighter in fat compared to hemp seeds per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Hemp Seeds | |
|---|---|---|
| Protein | 78% | 21% |
| Carbohydrates | ~ | 6% |
| Fat | 22% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - hemp seed has 4g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both hemp seeds and canned tuna are high in protein. Hemp seed has 34% more protein than canned tuna - hemp seed has 31.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Canned tuna has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Hemp seed has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and canned tuna contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Hemp seeds and canned tuna contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Hemp seed has more Vitamin E than canned tuna - hemp seed has 0.8mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, Vitamin B6 and folate, however, canned tuna contains more pantothenic acid and Vitamin B12. Both canned tuna and hemp seeds contain significant amounts of niacin.
| Canned Tuna | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.008 MG | 1.275 MG |
| Riboflavin | 0.044 MG | 0.285 MG |
| Niacin | 5.799 MG | 9.2 MG |
| Pantothenic acid | 0.124 MG | ~ |
| Vitamin B6 | 0.217 MG | 0.6 MG |
| Folate | 2 UG | 110 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 400% more calcium than canned tuna - hemp seed has 70mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 720% more iron than canned tuna - hemp seed has 8mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both hemp seeds and canned tuna are high in potassium. Hemp seed has 406% more potassium than canned tuna - hemp seed has 1200mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than hemp seed per 100 grams.
| Canned Tuna | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 10.024 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.055 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.055 G | 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .
Canned Tuna g
()
|
Daily Values (%) |
Hemp Seeds 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 % |
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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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 hemp seeds or canned tuna contain more calories in 100 grams?Both hemp seeds and canned tuna are high in calories. Hemp seed has 330% more calories than canned tuna - hemp seed has 553 calories in 100g and canned tuna has 128 calories.
Is hemp seeds or canned tuna better for protein?
Both hemp seeds and canned tuna are high in protein. Hemp seed has 30% more protein than canned tuna - hemp seed has 31.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Does hemp seeds or canned tuna contain more calcium?
Hemp seed is a rich source of calcium and it has 400% more calcium than canned tuna - hemp seed has 70mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does hemp seeds or canned tuna contain more iron?
Hemp seed is an abundant source of iron and it has 720% more iron than canned tuna - hemp seed has 8mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does hemp seeds or canned tuna contain more potassium?
Both hemp seeds and canned tuna are high in potassium. Hemp seed has 410% more potassium than canned tuna - hemp seed has 1200mg of potassium in 100 grams and canned tuna has 237mg of potassium.