Canned Tuna vs. Lobster
Nutrition comparison of Canned Tuna and Cooked Lobster
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
lobster
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and lobster:
- Both canned tuna and lobster are high in calories, potassium and protein.
- Canned tuna has 53% less cholesterol than lobster.
- Lobster has more pantothenic acid and Vitamin B12, however, canned tuna contains more folate.
- Lobster is an excellent source of calcium.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canned tuna and lobster are high in calories. Canned tuna is very similar to canned tuna for calories - canned tuna has 128 calories per 100 grams and lobster has 143 calories.
For macronutrient ratios, canned tuna is lighter in carbs, heavier in fat and similar to lobster for protein. Canned tuna has a macronutrient ratio of 78:0:22 and for lobster, 78:9:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Lobster | |
|---|---|---|
| Protein | 78% | 78% |
| Carbohydrates | ~ | 9% |
| Fat | 22% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both lobster and canned tuna are low in carbohydrates - lobster has 3.1g of total carbs per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and lobster are high in protein. Lobster has 12% more protein than canned tuna - canned tuna has 23.6g of protein per 100 grams and lobster has 26.4g of protein.
Fat
saturated fat
Both canned tuna and lobster are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and lobster has 0.3g of saturated fat.
cholesterol
Canned tuna has 53% less cholesterol than lobster - canned tuna has 42mg of cholesterol per 100 grams and lobster has 90mg of cholesterol.
Vitamins
Vitamin C
Lobster has more Vitamin C than canned tuna - lobster has 2.1mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna and lobster contain similar amounts of Vitamin A - canned tuna has 6ug of Vitamin A per 100 grams and lobster has 6ug of Vitamin A.
The B Vitamins
Lobster has more pantothenic acid and Vitamin B12, however, canned tuna contains more folate. Both canned tuna and lobster contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Canned Tuna | Lobster | |
|---|---|---|
| Thiamin | 0.008 MG | 0.009 MG |
| Riboflavin | 0.044 MG | 0.056 MG |
| Niacin | 5.799 MG | 4.898 MG |
| Pantothenic acid | 0.124 MG | 0.404 MG |
| Vitamin B6 | 0.217 MG | 0.173 MG |
| Folate | 2 UG | 1 UG |
| Vitamin B12 | 1.17 UG | 4.04 UG |
Minerals
calcium
Lobster is an excellent source of calcium and it has 350% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and lobster has 63mg of calcium.
iron
Lobster has 45% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and lobster has 1.4mg of iron.
potassium
Both canned tuna and lobster are high in potassium. Canned tuna has 14% more potassium than lobster - canned tuna has 237mg of potassium per 100 grams and lobster has 208mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more alpha linoleic acid (ALA) and dha than lobster per 100 grams, however, lobster contains more dpa than canned tuna per 100 grams. Both canned tuna and lobster contain significant amounts of EPA.
| Canned Tuna | Lobster | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.01 G |
| DHA | 0.629 G | 0.139 G |
| EPA | 0.233 G | 0.341 G |
| DPA | 0.018 G | 0.044 G |
| Total | 0.951 G | 0.534 G |
omega 6s
Comparing omega-6 fatty acids, canned tuna has more linoleic acid than lobster per 100 grams.
| Canned Tuna | Lobster | |
|---|---|---|
| linoleic acid | 0.055 G | 0.017 G |
| other omega 6 | 0.051 G | 0.198 G |
| Total | 0.106 G | 0.215 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 Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) .
Canned Tuna g
()
|
Daily Values (%) |
Cooked Lobster 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 | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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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 % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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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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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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% |
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UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does canned tuna or lobster contain more calories in 100 grams?Both canned tuna and lobster are high in calories. Canned tuna is quite similar to canned tuna for calories - canned tuna has 128 calories in 100g and lobster has 143 calories.
Is canned tuna or lobster better for protein?
Both canned tuna and lobster are high in protein. Lobster has 10% more protein than canned tuna - canned tuna has 23.6g of protein per 100 grams and lobster has 26.4g of protein.
Does canned tuna or lobster contain more calcium?
Lobster is a rich source of calcium and it has 350% more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and lobster has 63mg of calcium.
Does canned tuna or lobster contain more potassium?
Both canned tuna and lobster are high in potassium. Canned tuna has 10% more potassium than lobster - canned tuna has 237mg of potassium in 100 grams and lobster has 208mg of potassium.