Canned Tuna vs. Spinach
Nutrition comparison of Canned Tuna and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and spinach:
- Both spinach and canned tuna are high in potassium.
- Canned tuna is an excellent source of protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than spinach.
- Spinach has more thiamin, riboflavin and folate, however, canned tuna contains more niacin and Vitamin B12.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and spinach has 82% less calories than canned tuna - spinach has 23 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 spinach per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Spinach | |
|---|---|---|
| Protein | 78% | 39% |
| Carbohydrates | ~ | 49% |
| Fat | 22% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and canned tuna are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than canned tuna - spinach has 2.2g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Spinach and canned tuna contain similar amounts of sugar - spinach has 0.42g 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 726% more protein than spinach - spinach has 2.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both spinach and canned tuna are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Spinach has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than canned tuna - spinach has 28.1mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 77 times more Vitamin A than canned tuna - spinach has 469ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Spinach has more Vitamin E than canned tuna - spinach has 2mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than canned tuna - spinach has 482.9ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Spinach has more thiamin, riboflavin and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and spinach contain significant amounts of pantothenic acid and Vitamin B6.
| Canned Tuna | Spinach | |
|---|---|---|
| Thiamin | 0.008 MG | 0.078 MG |
| Riboflavin | 0.044 MG | 0.189 MG |
| Niacin | 5.799 MG | 0.724 MG |
| Pantothenic acid | 0.124 MG | 0.065 MG |
| Vitamin B6 | 0.217 MG | 0.195 MG |
| Folate | 2 UG | 194 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 607% more calcium than canned tuna - spinach has 99mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Spinach is a great source of iron and it has 179% more iron than canned tuna - spinach has 2.7mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both spinach and canned tuna are high in potassium. Spinach has 135% more potassium than canned tuna - spinach has 558mg 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 spinach per 100 grams. Both canned tuna and spinach contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.138 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, canned tuna has more linoleic acid than spinach per 100 grams.
| Canned Tuna | Spinach | |
|---|---|---|
| linoleic acid | 0.055 G | 0.026 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.026 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 Canned Tuna or Spinach .
Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Spinach (Spinach, raw) .
Canned Tuna g
()
|
Daily Values (%) |
Spinach 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 spinach or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and spinach has 80% less calories than canned tuna - spinach has 23 calories in 100g and canned tuna has 128 calories.
Is spinach or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 730% more protein than spinach - spinach has 2.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Does spinach or canned tuna have more carbohydrates?
By weight, both spinach and canned tuna are low in carbohydrates - spinach has 3.6g of carbs for 100g and canned tuna has no carbs..
Does spinach or canned tuna contain more calcium?
Spinach is a rich source of calcium and it has 610% more calcium than canned tuna - spinach has 99mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does spinach or canned tuna contain more potassium?
Both spinach and canned tuna are high in potassium. Spinach has 140% more potassium than canned tuna - spinach has 558mg of potassium in 100 grams and canned tuna has 237mg of potassium.