Canned Tuna vs. Sunflower Seeds
Nutrition comparison of Canned Tuna and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and sunflower seeds:
- Both sunflower seeds and canned tuna are high in calories, potassium and protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than sunflower seed.
- Sunflower seed has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, canned tuna contains more Vitamin B12.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and canned tuna are high in calories. Sunflower seed has 384% more calories than canned tuna - sunflower seed has 619 calories per 100 grams and canned tuna has 128 calories.
| Canned Tuna | Sunflower Seeds | |
|---|---|---|
| Protein | 78% | 10% |
| Carbohydrates | ~ | 12% |
| Fat | 22% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - sunflower seed has 11.5g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both sunflower seeds and canned tuna are high in protein. Canned tuna has 37% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and canned tuna has 87% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Sunflower seed has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than canned tuna - sunflower seed has 1.4mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than sunflower seed - canned tuna has 6ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, canned tuna contains more Vitamin B12. Both canned tuna and sunflower seeds contain significant amounts of niacin.
| Canned Tuna | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.008 MG | 0.325 MG |
| Riboflavin | 0.044 MG | 0.285 MG |
| Niacin | 5.799 MG | 4.198 MG |
| Pantothenic acid | 0.124 MG | 7.056 MG |
| Vitamin B6 | 0.217 MG | 0.805 MG |
| Folate | 2 UG | 238 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 307% more calcium than canned tuna - sunflower seed has 57mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 602% more iron than canned tuna - sunflower seed has 6.8mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both sunflower seeds and canned tuna are high in potassium. Sunflower seed has 107% more potassium than canned tuna - sunflower seed has 491mg 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 sunflower seed per 100 grams. Both canned tuna and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.079 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.055 G | 37.39 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Canned Tuna g
()
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Daily Values (%) |
Sunflower Seeds 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 | 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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| MG % |
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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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IU % | |
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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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| MG % |
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5% | niacin (Vit B3) | 5% |
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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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| 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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or canned tuna contain more calories in 100 grams?Both sunflower seeds and canned tuna are high in calories. Sunflower seed has 380% more calories than canned tuna - sunflower seed has 619 calories in 100g and canned tuna has 128 calories.
Is sunflower seeds or canned tuna better for protein?
Both sunflower seeds and canned tuna are high in protein. Canned tuna has 40% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Does sunflower seeds or canned tuna contain more iron?
Sunflower seed is an abundant source of iron and it has 600% more iron than canned tuna - sunflower seed has 6.8mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does sunflower seeds or canned tuna contain more potassium?
Both sunflower seeds and canned tuna are high in potassium. Sunflower seed has 110% more potassium than canned tuna - sunflower seed has 491mg of potassium in 100 grams and canned tuna has 237mg of potassium.