Canned Tuna vs. Mango
Nutrition comparison of Canned Tuna and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and mango:
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than mango.
- Mango has more thiamin and folate, however, canned tuna contains more niacin and Vitamin B12.
- Mango has signficantly more dietary fiber than canned tuna.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and mango has 53% less calories than canned tuna - mango has 60 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 heavier in fat compared to mango per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Mango | |
|---|---|---|
| Protein | 78% | 5% |
| Carbohydrates | ~ | 90% |
| Fat | 22% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than mango - mango has 15g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Mango has signficantly more dietary fiber than canned tuna - mango has 1.6g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than mango - mango has 13.7g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Canned tuna is an excellent source of protein and it has 27 times more protein than mango - mango has 0.82g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both mango and canned tuna are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Mango has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and mango does not contain significant amounts.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than canned tuna - mango has 36.4mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Mango has 800% more Vitamin A than canned tuna - mango has 54ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Mango has more Vitamin E than canned tuna - mango has 0.9mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Mango and canned tuna contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Mango has more thiamin and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and mango contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Canned Tuna | Mango | |
|---|---|---|
| Thiamin | 0.008 MG | 0.028 MG |
| Riboflavin | 0.044 MG | 0.038 MG |
| Niacin | 5.799 MG | 0.669 MG |
| Pantothenic acid | 0.124 MG | 0.197 MG |
| Vitamin B6 | 0.217 MG | 0.119 MG |
| Folate | 2 UG | 43 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Mango and canned tuna contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 506% more iron than mango - mango has 0.16mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Canned tuna is a great source of potassium and it has 41% more potassium than mango - mango has 168mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than mango per 100 grams. Both canned tuna and mango contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Mango | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.051 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, canned tuna has more linoleic acid than mango per 100 grams.
| Canned Tuna | Mango | |
|---|---|---|
| linoleic acid | 0.055 G | 0.019 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.019 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 Mango (Mangos, raw) .
Canned Tuna g
()
|
Daily Values (%) |
Mango 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 mango or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and mango has 50% less calories than canned tuna - mango has 60 calories in 100g and canned tuna has 128 calories.
Is mango or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 27 times more protein than mango - mango has 0.82g of protein per 100 grams and canned tuna has 23.6g of protein.
Does mango or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than mango - mango has 15g of carbs for 100g and canned tuna has no carbs..