Oats vs. Canned Tuna
Nutrition comparison of Oats and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and canned tuna:
- Both oats and canned tuna are high in calories, potassium and protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than oat.
- Oat has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) 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 oats and canned tuna are high in calories. Oat has 204% more calories than canned tuna - oat has 389 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and lighter in fat compared to canned tuna per calorie. Oats has a macronutrient ratio of 17:67:16 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Canned Tuna | |
|---|---|---|
| Protein | 17% | 78% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and canned tuna has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - oat has 10.6g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both oats and canned tuna are high in protein. Canned tuna has 40% more protein than oat - oat has 16.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Oats and canned tuna contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Oat has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than oat - canned tuna has 6ug of Vitamin A per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both oats and canned tuna contain significant amounts of Vitamin B6.
| Oats | Canned Tuna | |
|---|---|---|
| Thiamin | 0.763 MG | 0.008 MG |
| Riboflavin | 0.139 MG | 0.044 MG |
| Niacin | 0.961 MG | 5.799 MG |
| Pantothenic acid | 1.349 MG | 0.124 MG |
| Vitamin B6 | 0.119 MG | 0.217 MG |
| Folate | 56 UG | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
Oat is a great source of calcium and it has 286% more calcium than canned tuna - oat has 54mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Oat is an excellent source of iron and it has 387% more iron than canned tuna - oat has 4.7mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both oats and canned tuna are high in potassium. Oat has 81% more potassium than canned tuna - oat has 429mg 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 oat per 100 grams. Both oats and canned tuna contain significant amounts of alpha linoleic acid (ALA).
| Oats | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.111 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than canned tuna per 100 grams.
| Oats | Canned Tuna | |
|---|---|---|
| linoleic acid | 2.424 G | 0.055 G |
| other omega 6 | ~ | 0.051 G |
| Total | 2.424 G | 0.106 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Oats or Canned Tuna .
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Oats g
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Daily Values (%) |
Canned Tuna g
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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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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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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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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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or canned tuna contain more calories in 100 grams?Both oats and canned tuna are high in calories. Oat has 200% more calories than canned tuna - oat has 389 calories in 100g and canned tuna has 128 calories.
Is oats or canned tuna better for protein?
Both oats and canned tuna are high in protein. Canned tuna has 40% more protein than oat - oat has 16.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Does oats or canned tuna have more carbohydrates?
By weight, oat is high in carbohydrates and canned tuna has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and canned tuna has no carbs..
Does oats or canned tuna contain more iron?
Oat is an abundant source of iron and it has 390% more iron than canned tuna - oat has 4.7mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does oats or canned tuna contain more potassium?
Both oats and canned tuna are high in potassium. Oat has 80% more potassium than canned tuna - oat has 429mg of potassium in 100 grams and canned tuna has 237mg of potassium.