Canned Tuna vs. Soy Sauce
Nutrition comparison of Canned Tuna and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and soy sauce:
- Both canned tuna and soy sauce are high in potassium and protein.
- Soy sauce has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and soy sauce has 59% less calories than canned tuna - canned tuna has 128 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in carbs and heavier in fat compared to soy sauce per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for soy sauce, 56:34:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Soy Sauce | |
|---|---|---|
| Protein | 78% | 56% |
| Carbohydrates | ~ | 34% |
| Fat | 22% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy sauce and canned tuna are low in carbohydrates - soy sauce has 4.9g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Soy sauce has more dietary fiber than canned tuna - soy sauce has 0.8g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Soy sauce and canned tuna contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and soy sauce are high in protein. Canned tuna has 190% more protein than soy sauce - canned tuna has 23.6g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both canned tuna and soy sauce are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
cholesterol
Soy sauce has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than soy sauce - canned tuna has 6ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and soy sauce contain significant amounts of Vitamin B6.
| Canned Tuna | Soy Sauce | |
|---|---|---|
| Thiamin | 0.008 MG | 0.033 MG |
| Riboflavin | 0.044 MG | 0.165 MG |
| Niacin | 5.799 MG | 2.196 MG |
| Pantothenic acid | 0.124 MG | 0.297 MG |
| Vitamin B6 | 0.217 MG | 0.148 MG |
| Folate | 2 UG | 14 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Soy sauce has 136% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 49% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both canned tuna and soy sauce are high in potassium. Soy sauce has 84% more potassium than canned tuna - canned tuna has 237mg of potassium per 100 grams and soy sauce has 435mg 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 soy sauce per 100 grams.
| Canned Tuna | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.029 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Soy Sauce | |
|---|---|---|
| linoleic acid | 0.055 G | 0.234 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.234 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 Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .
Canned Tuna g
()
|
Daily Values (%) |
Soy Sauce 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
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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 canned tuna or soy sauce contain more calories in 100 grams?Canned tuna is high in calories and soy sauce has 60% less calories than canned tuna - canned tuna has 128 calories in 100g and soy sauce has 53 calories.
Is canned tuna or soy sauce better for protein?
Both canned tuna and soy sauce are high in protein. Canned tuna has 190% more protein than soy sauce - canned tuna has 23.6g of protein per 100 grams and soy sauce has 8.1g of protein.
Does soy sauce or canned tuna have more carbohydrates?
By weight, both soy sauce and canned tuna are low in carbohydrates - soy sauce has 4.9g of carbs for 100g and canned tuna has no carbs..
Does canned tuna or soy sauce contain more potassium?
Both canned tuna and soy sauce are high in potassium. Soy sauce has 80% more potassium than canned tuna - canned tuna has 237mg of potassium in 100 grams and soy sauce has 435mg of potassium.