Olive Oil vs. Canned Tuna
Nutrition comparison of Olive Oil and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and canned tuna:
- Both olive oil and canned tuna are high in calories.
- Canned tuna has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) 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 olive oil and canned tuna are high in calories. Olive oil has 591% more calories than canned tuna - olive oil has 884 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, olive oil is much lighter in protein, much heavier in fat and similar to canned tuna for carbs. Olive oil has a macronutrient ratio of 0:0:100 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Canned Tuna | |
|---|---|---|
| Protein | ~ | 78% |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 22% |
| Alcohol | ~ | ~ |
Protein
protein
Canned tuna is an excellent source of protein and it has more protein than olive oil - canned tuna has 23.6g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and canned tuna has 94% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Olive oil has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than olive oil - canned tuna has 6ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has more Vitamin E than canned tuna - olive oil has 14.4mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Olive oil has more Vitamin K than canned tuna - olive oil has 60.2ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Canned tuna has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Olive Oil | Canned Tuna | |
|---|---|---|
| Thiamin | ~ | 0.008 MG |
| Riboflavin | ~ | 0.044 MG |
| Niacin | ~ | 5.799 MG |
| Pantothenic acid | ~ | 0.124 MG |
| Vitamin B6 | ~ | 0.217 MG |
| Folate | ~ | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
Canned tuna has 13 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 73% more iron than olive oil - olive oil has 0.56mg 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 236 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than olive oil per 100 grams.
| Olive Oil | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.761 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than canned tuna per 100 grams.
| Olive Oil | Canned Tuna | |
|---|---|---|
| other omega 6 | ~ | 0.051 G |
| linoleic acid | 9.762 G | 0.055 G |
| Total | 9.762 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 Olive Oil or Canned Tuna .
Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Olive Oil 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 olive oil or canned tuna contain more calories in 100 grams?Both olive oil and canned tuna are high in calories. Olive oil has 590% more calories than canned tuna - olive oil has 884 calories in 100g and canned tuna has 128 calories.
Is canned tuna or olive oil better for protein?
Canned tuna is a fantastic source of protein and it has more protein than olive oil - canned tuna has 23.6g of protein per 100 grams and olive oil does not contain significant amounts.