Canned Tuna vs. Pumpkin Seeds
Nutrition comparison of Canned Tuna and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and pumpkin seeds:
- Both pumpkin seeds and canned tuna are high in calories, potassium and protein.
- Canned tuna has 3.6 times less saturated fat than pumpkin seed.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than pumpkin seed.
- Pumpkin seed has more thiamin, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and canned tuna are high in calories. Pumpkin seed has 248% more calories than canned tuna - pumpkin seed has 446 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in carbs and lighter in fat compared to pumpkin seeds per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Pumpkin Seeds | |
|---|---|---|
| Protein | 78% | 16% |
| Carbohydrates | ~ | 46% |
| Fat | 22% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and canned tuna has less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - pumpkin seed has 18.4g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both pumpkin seeds and canned tuna are high in protein. Canned tuna has 27% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Canned tuna has 3.6 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and canned tuna contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Pumpkin seeds and canned tuna contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
The B Vitamins
Pumpkin seed has more thiamin, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both canned tuna and pumpkin seeds contain significant amounts of riboflavin, pantothenic acid and folate.
| Canned Tuna | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.008 MG | 0.034 MG |
| Riboflavin | 0.044 MG | 0.052 MG |
| Niacin | 5.799 MG | 0.286 MG |
| Pantothenic acid | 0.124 MG | 0.056 MG |
| Vitamin B6 | 0.217 MG | 0.037 MG |
| Folate | 2 UG | 9 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 293% more calcium than canned tuna - pumpkin seed has 55mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 241% more iron than canned tuna - pumpkin seed has 3.3mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both pumpkin seeds and canned tuna are high in potassium. Pumpkin seed has 288% more potassium than canned tuna - pumpkin seed has 919mg 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 pumpkin seed per 100 grams. Both canned tuna and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.077 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.055 G | 8.759 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 8.759 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Canned Tuna g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pumpkin seeds or canned tuna contain more calories in 100 grams?Both pumpkin seeds and canned tuna are high in calories. Pumpkin seed has 250% more calories than canned tuna - pumpkin seed has 446 calories in 100g and canned tuna has 128 calories.
Is pumpkin seeds or canned tuna better for protein?
Both pumpkin seeds and canned tuna are high in protein. Canned tuna has 30% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Does pumpkin seeds or canned tuna have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and canned tuna has fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and canned tuna has no carbs..
Does pumpkin seeds or canned tuna contain more iron?
Pumpkin seed is an abundant source of iron and it has 240% more iron than canned tuna - pumpkin seed has 3.3mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does pumpkin seeds or canned tuna contain more potassium?
Both pumpkin seeds and canned tuna are high in potassium. Pumpkin seed has 290% more potassium than canned tuna - pumpkin seed has 919mg of potassium in 100 grams and canned tuna has 237mg of potassium.