Canned Tuna vs. Turkey
Nutrition comparison of Canned Tuna and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and turkey:
- Both turkey and canned tuna are high in calories, potassium and protein.
- Canned tuna has 61% less cholesterol than turkey.
- Canned tuna has 63% less saturated fat than turkey.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than turkey.
- Turkey has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and canned tuna are high in calories. Turkey has 48% more calories than canned tuna - turkey has 189 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is heavier in protein, lighter in fat and similar to turkey for carbs. Canned tuna has a macronutrient ratio of 78:0:22 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Turkey | |
|---|---|---|
| Protein | 78% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 22% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and canned tuna are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both turkey and canned tuna are high in protein. Turkey has 21% more protein than canned tuna - turkey has 28.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Canned tuna has 63% less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both turkey and canned tuna are low in trans fat - turkey has 0.1g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Canned tuna has 61% less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin A
Turkey and canned tuna contain similar amounts of Vitamin A - turkey has 12ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than canned tuna - turkey has 15iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Turkey and canned tuna contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Turkey has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both canned tuna and turkey contain significant amounts of niacin, folate and Vitamin B12.
| Canned Tuna | Turkey | |
|---|---|---|
| Thiamin | 0.008 MG | 0.045 MG |
| Riboflavin | 0.044 MG | 0.281 MG |
| Niacin | 5.799 MG | 9.573 MG |
| Pantothenic acid | 0.124 MG | 0.948 MG |
| Vitamin B6 | 0.217 MG | 0.616 MG |
| Folate | 2 UG | 9 UG |
| Vitamin B12 | 1.17 UG | 1.02 UG |
Minerals
calcium
Turkey and canned tuna contain similar amounts of calcium - turkey has 14mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Turkey and canned tuna contain similar amounts of iron - turkey has 1.1mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both turkey and canned tuna are high in potassium. Turkey is very similar to canned tuna for potassium - turkey has 239mg 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 turkey per 100 grams. Both canned tuna and turkey contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.108 G |
| DHA | 0.629 G | 0.005 G |
| EPA | 0.233 G | 0.008 G |
| DPA | 0.018 G | 0.008 G |
| Total | 0.951 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Turkey | |
|---|---|---|
| linoleic acid | 0.055 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.055 G | 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Canned Tuna g
()
|
Daily Values (%) |
Cooked Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
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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| 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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MG % | |
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5% | thiamin (Vit B1) | 5% |
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| 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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| 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% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does turkey or canned tuna contain more calories in 100 grams?Both turkey and canned tuna are high in calories. Turkey has 50% more calories than canned tuna - turkey has 189 calories in 100g and canned tuna has 128 calories.
Is turkey or canned tuna better for protein?
Both turkey and canned tuna are high in protein. Turkey has 20% more protein than canned tuna - turkey has 28.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Does turkey or canned tuna contain more potassium?
Both turkey and canned tuna are high in potassium. Turkey is very similar to canned tuna for potassium - turkey has 239mg of potassium in 100 grams and canned tuna has 237mg of potassium.