Canned Tuna vs. Scallion
Nutrition comparison of Canned Tuna and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and scallion:
- Both scallion and canned tuna are high in potassium.
- Canned tuna is an excellent source of protein.
- Scallion has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Scallion is a great source of dietary fiber.
- Scallion is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and scallion has 75% less calories than canned tuna - scallion has 32 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 heavier in fat compared to scallion per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Scallion | |
|---|---|---|
| Protein | 78% | 19% |
| Carbohydrates | ~ | 76% |
| Fat | 22% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than scallion - scallion has 7.3g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Scallion is a great source of dietary fiber and it has more dietary fiber than canned tuna - scallion has 2.6g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than scallion - scallion has 2.3g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Canned tuna is an excellent source of protein and it has 11 times more protein than scallion - scallion has 1.8g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both scallion and canned tuna are low in saturated fat - scallion has 0.03g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Scallion has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and scallion does not contain significant amounts.
Vitamins
Vitamin C
Scallion is an excellent source of Vitamin C and it has more Vitamin C than canned tuna - scallion has 18.8mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Scallion has 733% more Vitamin A than canned tuna - scallion has 50ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Scallion has more Vitamin E than canned tuna - scallion has 0.55mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Scallion is an excellent source of Vitamin K and it has more Vitamin K than canned tuna - scallion has 207ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Scallion has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both canned tuna and scallion contain significant amounts of riboflavin and pantothenic acid.
| Canned Tuna | Scallion | |
|---|---|---|
| Thiamin | 0.008 MG | 0.055 MG |
| Riboflavin | 0.044 MG | 0.08 MG |
| Niacin | 5.799 MG | 0.525 MG |
| Pantothenic acid | 0.124 MG | 0.075 MG |
| Vitamin B6 | 0.217 MG | 0.061 MG |
| Folate | 2 UG | 64 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Scallion is an excellent source of calcium and it has 414% more calcium than canned tuna - scallion has 72mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Scallion has 53% more iron than canned tuna - scallion has 1.5mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both scallion and canned tuna are high in potassium. Scallion has 16% more potassium than canned tuna - scallion has 276mg 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 alpha linoleic acid (ALA), DHA, EPA and DPA than scallion per 100 grams.
| Canned Tuna | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.004 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both canned tuna and scallion contain significant amounts of linoleic acid.
| Canned Tuna | Scallion | |
|---|---|---|
| linoleic acid | 0.055 G | 0.07 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.07 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 Scallion (Onions, spring or scallions (includes tops and bulb), raw) .
Canned Tuna g
()
|
Daily Values (%) |
Scallion 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 scallion or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and scallion has 80% less calories than canned tuna - scallion has 32 calories in 100g and canned tuna has 128 calories.
Is scallion or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 11 times more protein than scallion - scallion has 1.8g of protein per 100 grams and canned tuna has 23.6g of protein.
Does scallion or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than scallion - scallion has 7.3g of carbs for 100g and canned tuna has no carbs..
Does scallion or canned tuna contain more calcium?
Scallion is a rich source of calcium and it has 410% more calcium than canned tuna - scallion has 72mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does scallion or canned tuna contain more potassium?
Both scallion and canned tuna are high in potassium. Scallion has 20% more potassium than canned tuna - scallion has 276mg of potassium in 100 grams and canned tuna has 237mg of potassium.