Soy Milk vs. Canned Tuna
Nutrition comparison of Soy Milk and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and canned tuna:
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than soy milk.
- Soy milk has more thiamin and riboflavin, however, canned tuna contains more niacin, pantothenic acid and Vitamin B6.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and soy milk has 66% less calories than canned tuna - canned tuna has 128 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much lighter in protein, much heavier in carbs and heavier in fat compared to canned tuna per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Canned Tuna | |
|---|---|---|
| Protein | 24% | 78% |
| Carbohydrates | 45% | ~ |
| Fat | 31% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy milk and canned tuna are low in carbohydrates - soy milk has 4.9g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Soy milk has more dietary fiber than canned tuna - soy milk has 0.2g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than soy milk - soy milk has 3.7g 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 808% more protein than soy milk - canned tuna has 23.6g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both canned tuna and soy milk are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
cholesterol
Soy milk has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Soy milk has 817% more Vitamin A than canned tuna - canned tuna has 6ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than canned tuna - soy milk has 3.7iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Soy milk and canned tuna contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Soy milk and canned tuna contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Soy milk has more thiamin and riboflavin, however, canned tuna contains more niacin, pantothenic acid and Vitamin B6. Both soy milk and canned tuna contain significant amounts of folate and Vitamin B12.
| Soy Milk | Canned Tuna | |
|---|---|---|
| Thiamin | 0.029 MG | 0.008 MG |
| Riboflavin | 0.184 MG | 0.044 MG |
| Niacin | 0.425 MG | 5.799 MG |
| Pantothenic acid | ~ | 0.124 MG |
| Vitamin B6 | 0.031 MG | 0.217 MG |
| Folate | 9 UG | 2 UG |
| Vitamin B12 | 0.85 UG | 1.17 UG |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 779% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Canned tuna has 131% more iron than soy milk - canned tuna has 0.97mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Canned tuna is a great source of potassium and it has 94% more potassium than soy milk - canned tuna has 237mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than soy milk per 100 grams. Both soy milk and canned tuna contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.075 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than canned tuna per 100 grams.
| Soy Milk | Canned Tuna | |
|---|---|---|
| linoleic acid | 0.584 G | 0.055 G |
| other omega 6 | ~ | 0.051 G |
| Total | 0.584 G | 0.106 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 Soy Milk or Canned Tuna .
Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Soy Milk g
()
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Daily Values (%) |
Canned Tuna 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% |
|
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 % | |
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5% | calcium | 5% |
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MG % | |
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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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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 % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| 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 % | |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| 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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UG % | |
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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% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does canned tuna or soy milk contain more calories in 100 grams?Canned tuna is high in calories and soy milk has 70% less calories than canned tuna - canned tuna has 128 calories in 100g and soy milk has 43 calories.
Is canned tuna or soy milk better for protein?
Canned tuna is a fantastic source of protein and it has 810% more protein than soy milk - canned tuna has 23.6g of protein per 100 grams and soy milk has 2.6g of protein.
Does soy milk or canned tuna have more carbohydrates?
By weight, both soy milk and canned tuna are low in carbohydrates - soy milk has 4.9g of carbs for 100g and canned tuna has no carbs..
Does canned tuna or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 780% more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and soy milk has 123mg of calcium.