Canned Tuna vs. Peanut Flour
Nutrition comparison of Canned Tuna and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and peanut flour:
- Both canned tuna and peanut flour are high in calories, potassium and protein.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, canned tuna contains more Vitamin B12.
- Peanut flour is a great source of iron.
- Peanut flour is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canned tuna and peanut flour are high in calories. Peanut flour has 155% more calories than canned tuna - canned tuna has 128 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, canned tuna is heavier in protein, much lighter in carbs and heavier in fat compared to peanut flour per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Peanut Flour | |
|---|---|---|
| Protein | 78% | 59% |
| Carbohydrates | ~ | 39% |
| Fat | 22% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and canned tuna has less carbohydrates than peanut flour - peanut flour has 34.7g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Peanut flour is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - peanut flour has 15.8g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and peanut flour are high in protein. Peanut flour has 121% more protein than canned tuna - canned tuna has 23.6g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Both canned tuna and peanut flour are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
cholesterol
Peanut flour has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and peanut flour does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than peanut flour - canned tuna has 6ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Peanut flour and canned tuna contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, canned tuna contains more Vitamin B12.
| Canned Tuna | Peanut Flour | |
|---|---|---|
| Thiamin | 0.008 MG | 0.7 MG |
| Riboflavin | 0.044 MG | 0.48 MG |
| Niacin | 5.799 MG | 27 MG |
| Pantothenic acid | 0.124 MG | 2.744 MG |
| Vitamin B6 | 0.217 MG | 0.504 MG |
| Folate | 2 UG | 248 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Peanut flour is an excellent source of calcium and it has 900% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Peanut flour is a great source of iron and it has 116% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both canned tuna and peanut flour are high in potassium. Peanut flour has 444% more potassium than canned tuna - canned tuna has 237mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut flour has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Peanut Flour | |
|---|---|---|
| linoleic acid | 0.055 G | 0.143 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.143 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 Canned Tuna or Peanut Flour .
Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Peanut Flour (Peanut flour, defatted) .
Canned Tuna g
()
|
Daily Values (%) |
Peanut Flour 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 % | |
| 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 % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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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 % | |
| 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 % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| 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 peanut flour contain more calories in 100 grams?Both canned tuna and peanut flour are high in calories. Peanut flour has 160% more calories than canned tuna - canned tuna has 128 calories in 100g and peanut flour has 327 calories.
Is canned tuna or peanut flour better for protein?
Both canned tuna and peanut flour are high in protein. Peanut flour has 120% more protein than canned tuna - canned tuna has 23.6g of protein per 100 grams and peanut flour has 52.2g of protein.
Does peanut flour or canned tuna have more carbohydrates?
By weight, peanut flour is high in carbohydrates and canned tuna has fewer carbohydrates than peanut flour - peanut flour has 34.7g of carbs for 100g and canned tuna has no carbs..
Does canned tuna or peanut flour contain more calcium?
Peanut flour is a rich source of calcium and it has 900% more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does canned tuna or peanut flour contain more potassium?
Both canned tuna and peanut flour are high in potassium. Peanut flour has 440% more potassium than canned tuna - canned tuna has 237mg of potassium in 100 grams and peanut flour has 1290mg of potassium.