Canned Tuna vs. Raw Chicken
Nutrition comparison of Canned Tuna and Raw Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and raw chicken:
- Both raw chicken and canned tuna are high in calories, potassium and protein.
- Canned tuna has 51% less cholesterol than raw chicken.
- Canned tuna has 66% less saturated fat than raw chicken.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than raw chicken.
- Raw chicken has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, canned tuna contains more folate and Vitamin B12.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw chicken and canned tuna are high in calories. Raw chicken has 12% more calories than canned tuna - raw chicken has 143 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in fat and similar to raw chicken for carbs. Canned tuna has a macronutrient ratio of 78:0:22 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Raw Chicken | |
|---|---|---|
| Protein | 78% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 22% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw chicken and canned tuna are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both raw chicken and canned tuna are high in protein. Canned tuna has 35% more protein than raw chicken - raw chicken has 17.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Canned tuna has 66% less saturated fat than raw chicken - raw chicken has 2.3g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both raw chicken and canned tuna are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Canned tuna has 51% less cholesterol than raw chicken - raw chicken has 86mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than raw chicken - canned tuna has 6ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Raw chicken and canned tuna contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Raw chicken and canned tuna contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Raw chicken has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, canned tuna contains more folate and Vitamin B12. Both canned tuna and raw chicken contain significant amounts of niacin.
| Canned Tuna | Raw Chicken | |
|---|---|---|
| Thiamin | 0.008 MG | 0.109 MG |
| Riboflavin | 0.044 MG | 0.241 MG |
| Niacin | 5.799 MG | 5.575 MG |
| Pantothenic acid | 0.124 MG | 1.092 MG |
| Vitamin B6 | 0.217 MG | 0.512 MG |
| Folate | 2 UG | 1 UG |
| Vitamin B12 | 1.17 UG | 0.56 UG |
Minerals
calcium
Raw chicken and canned tuna contain similar amounts of calcium - raw chicken has 6mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Raw chicken and canned tuna contain similar amounts of iron - raw chicken has 0.82mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both raw chicken and canned tuna are high in potassium. Raw chicken has 120% more potassium than canned tuna - raw chicken has 522mg 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 raw chicken per 100 grams. Both canned tuna and raw chicken contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.071 G |
| DHA | 0.629 G | 0.023 G |
| EPA | 0.233 G | 0.008 G |
| DPA | 0.018 G | 0.008 G |
| Total | 0.951 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, raw chicken has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Raw Chicken | |
|---|---|---|
| linoleic acid | 0.055 G | 1.324 G |
| other omega 6 | ~ | 0.014 G |
| Total | 0.055 G | 1.338 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 Raw Chicken (Chicken, ground, raw) .
Canned Tuna g
()
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Daily Values (%) |
Raw Chicken 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 % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 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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| UG % |
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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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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw chicken or canned tuna contain more calories in 100 grams?Both raw chicken and canned tuna are high in calories. Raw chicken has 10% more calories than canned tuna - raw chicken has 143 calories in 100g and canned tuna has 128 calories.
Is raw chicken or canned tuna better for protein?
Both raw chicken and canned tuna are high in protein. Canned tuna has 40% more protein than raw chicken - raw chicken has 17.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Does raw chicken or canned tuna contain more potassium?
Both raw chicken and canned tuna are high in potassium. Raw chicken has 120% more potassium than canned tuna - raw chicken has 522mg of potassium in 100 grams and canned tuna has 237mg of potassium.