Canned Tuna vs. Walnut
Nutrition comparison of Canned Tuna and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and walnut:
- Both walnut and canned tuna are high in calories, potassium and protein.
- Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, canned tuna contains more niacin and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and canned tuna are high in calories. Walnut has 411% more calories than canned tuna - walnut has 654 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is much heavier in protein, lighter in carbs and much lighter in fat compared to walnut per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Walnut | |
|---|---|---|
| Protein | 78% | 9% |
| Carbohydrates | ~ | 8% |
| Fat | 22% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - walnut has 6.7g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both walnut and canned tuna are high in protein. Canned tuna has 55% more protein than walnut - walnut has 15.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Walnut is high in saturated fat and canned tuna has 87% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Walnut has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than canned tuna - walnut has 1.3mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Walnut and canned tuna contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Walnut has more Vitamin E than canned tuna - walnut has 0.7mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Walnut and canned tuna contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, canned tuna contains more niacin and Vitamin B12.
| Canned Tuna | Walnut | |
|---|---|---|
| Thiamin | 0.008 MG | 0.341 MG |
| Riboflavin | 0.044 MG | 0.15 MG |
| Niacin | 5.799 MG | 1.125 MG |
| Pantothenic acid | 0.124 MG | 0.57 MG |
| Vitamin B6 | 0.217 MG | 0.537 MG |
| Folate | 2 UG | 98 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Walnut is an excellent source of calcium and it has 600% more calcium than canned tuna - walnut has 98mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Walnut is a great source of iron and it has 200% more iron than canned tuna - walnut has 2.9mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both walnut and canned tuna are high in potassium. Walnut has 86% more potassium than canned tuna - walnut has 441mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than walnut per 100 grams.
| Canned Tuna | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 9.08 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Walnut | |
|---|---|---|
| linoleic acid | 0.055 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.055 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Canned Tuna g
()
|
Daily Values (%) |
Walnut 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% |
|
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 % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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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 % | |
| 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 % | |
| 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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UG % | |
| 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 % | |
| UG % |
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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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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 walnut or canned tuna contain more calories in 100 grams?Both walnut and canned tuna are high in calories. Walnut has 410% more calories than canned tuna - walnut has 654 calories in 100g and canned tuna has 128 calories.
Is walnut or canned tuna better for protein?
Both walnut and canned tuna are high in protein. Canned tuna has 60% more protein than walnut - walnut has 15.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Does walnut or canned tuna contain more calcium?
Walnut is a rich source of calcium and it has 600% more calcium than canned tuna - walnut has 98mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does walnut or canned tuna contain more potassium?
Both walnut and canned tuna are high in potassium. Walnut has 90% more potassium than canned tuna - walnut has 441mg of potassium in 100 grams and canned tuna has 237mg of potassium.