Canned Tuna vs. Pine Nut
Nutrition comparison of Canned Tuna and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and pine nut:
- Both pine nut and canned tuna are high in calories, potassium and protein.
- Canned tuna has signficantly less saturated fat than pine nut.
- Pine nut has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B6 and Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and canned tuna are high in calories. Pine nut has 426% more calories than canned tuna - pine nut has 673 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is much heavier in protein, lighter in carbs and much lighter in fat compared to pine nut per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Pine Nut | |
|---|---|---|
| Protein | 78% | 8% |
| Carbohydrates | ~ | 7% |
| Fat | 22% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - pine nut has 3.7g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both pine nut and canned tuna are high in protein. Canned tuna has 73% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Canned tuna has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Pine nut has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than canned tuna - pine nut has 0.8mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Pine nut and canned tuna contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than canned tuna - pine nut has 9.3mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than canned tuna - pine nut has 53.9ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B6 and Vitamin B12. Both canned tuna and pine nut contain significant amounts of niacin.
| Canned Tuna | Pine Nut | |
|---|---|---|
| Thiamin | 0.008 MG | 0.364 MG |
| Riboflavin | 0.044 MG | 0.227 MG |
| Niacin | 5.799 MG | 4.387 MG |
| Pantothenic acid | 0.124 MG | 0.313 MG |
| Vitamin B6 | 0.217 MG | 0.094 MG |
| Folate | 2 UG | 34 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Pine nut and canned tuna contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Pine nut is an excellent source of iron and it has 470% more iron than canned tuna - pine nut has 5.5mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both pine nut and canned tuna are high in potassium. Pine nut has 152% more potassium than canned tuna - pine nut has 597mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than pine nut per 100 grams.
| Canned Tuna | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.164 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Pine Nut | |
|---|---|---|
| linoleic acid | 0.055 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.055 G | 33.202 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 Pine Nut (Nuts, pine nuts, dried) .
Canned Tuna g
()
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Daily Values (%) |
Pine Nut 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% |
|
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% |
|
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% |
|
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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MG % | |
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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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
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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UG % | |
| 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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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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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% |
|
UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pine nut or canned tuna contain more calories in 100 grams?Both pine nut and canned tuna are high in calories. Pine nut has 430% more calories than canned tuna - pine nut has 673 calories in 100g and canned tuna has 128 calories.
Is pine nut or canned tuna better for protein?
Both pine nut and canned tuna are high in protein. Canned tuna has 70% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Does pine nut or canned tuna contain more iron?
Pine nut is an abundant source of iron and it has 470% more iron than canned tuna - pine nut has 5.5mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does pine nut or canned tuna contain more potassium?
Both pine nut and canned tuna are high in potassium. Pine nut has 150% more potassium than canned tuna - pine nut has 597mg of potassium in 100 grams and canned tuna has 237mg of potassium.