Milk vs. Canned Tuna
Nutrition comparison of Milk and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and canned tuna:
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- Milk has 4.2 times less cholesterol than canned tuna.
- Milk has more thiamin, riboflavin and pantothenic acid, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 61% less calories than canned tuna - milk has 50 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, milk is much lighter in protein, much heavier in carbs and heavier in fat compared to canned tuna per calorie. Milk has a macronutrient ratio of 27:38:35 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Canned Tuna | |
|---|---|---|
| Protein | 27% | 78% |
| Carbohydrates | 38% | ~ |
| Fat | 35% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and canned tuna are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than milk - milk has 5.1g 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 616% more protein than milk - milk has 3.3g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Milk and canned tuna contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both milk and canned tuna are low in trans fat - milk has 0.09g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Milk has 4.2 times less cholesterol than canned tuna - milk has 8mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin C
Milk and canned tuna contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Milk has 817% more Vitamin A than canned tuna - milk has 55ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than canned tuna - milk has 49iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Milk and canned tuna contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Milk and canned tuna contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Milk has more thiamin, riboflavin and pantothenic acid, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both milk and canned tuna contain significant amounts of folate.
| Milk | Canned Tuna | |
|---|---|---|
| Thiamin | 0.039 MG | 0.008 MG |
| Riboflavin | 0.185 MG | 0.044 MG |
| Niacin | 0.092 MG | 5.799 MG |
| Pantothenic acid | 0.356 MG | 0.124 MG |
| Vitamin B6 | 0.038 MG | 0.217 MG |
| Folate | 5 UG | 2 UG |
| Vitamin B12 | 0.53 UG | 1.17 UG |
Minerals
calcium
Milk is an excellent source of calcium and it has 757% more calcium than canned tuna - milk has 120mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 47 times more iron than milk - milk has 0.02mg 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 69% more potassium than milk - milk has 140mg 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 alpha linoleic acid (ALA), DHA, EPA and DPA than milk per 100 grams.
| Milk | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.008 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, both milk and canned tuna contain significant amounts of linoleic acid.
| Milk | Canned Tuna | |
|---|---|---|
| other omega 6 | ~ | 0.051 G |
| linoleic acid | 0.062 G | 0.055 G |
| Total | 0.062 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Milk 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 milk or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and milk has 60% less calories than canned tuna - milk has 50 calories in 100g and canned tuna has 128 calories.
Is milk or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 620% more protein than milk - milk has 3.3g of protein per 100 grams and canned tuna has 23.6g of protein.
Does milk or canned tuna have more carbohydrates?
By weight, both milk and canned tuna are low in carbohydrates - milk has 4.8g of carbs for 100g and canned tuna has no carbs..
Does milk or canned tuna contain more calcium?
Milk is a rich source of calcium and it has 760% more calcium than canned tuna - milk has 120mg of calcium in 100 grams and canned tuna has 14mg of calcium.