Whole Milk vs. Canned Tuna
Nutrition comparison of Whole Milk and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and canned tuna:
- Canned tuna has 58% less saturated fat than whole milk.
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than whole milk.
- Whole milk has 3.2 times less cholesterol than canned tuna.
- Whole milk has more thiamin, riboflavin and pantothenic acid, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Whole milk has signficantly more Vitamin D than canned tuna.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and whole milk has 52% less calories than canned tuna - whole milk has 61 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, whole milk is much lighter in protein, much heavier in carbs and much heavier in fat compared to canned tuna per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Canned Tuna | |
|---|---|---|
| Protein | 21% | 78% |
| Carbohydrates | 32% | ~ |
| Fat | 48% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and canned tuna are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than whole milk - whole milk has 5.1g 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 650% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Canned tuna has 58% less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Whole milk has 3.2 times less cholesterol than canned tuna - whole milk has 10mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin A
Whole milk has 667% more Vitamin A than canned tuna - whole milk has 46ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than canned tuna - whole milk has 51iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Whole milk and canned tuna contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Whole milk and canned tuna contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Whole milk has more thiamin, riboflavin and pantothenic acid, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both whole milk and canned tuna contain significant amounts of folate.
| Whole Milk | Canned Tuna | |
|---|---|---|
| Thiamin | 0.046 MG | 0.008 MG |
| Riboflavin | 0.169 MG | 0.044 MG |
| Niacin | 0.089 MG | 5.799 MG |
| Pantothenic acid | 0.373 MG | 0.124 MG |
| Vitamin B6 | 0.036 MG | 0.217 MG |
| Folate | 5 UG | 2 UG |
| Vitamin B12 | 0.45 UG | 1.17 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 707% more calcium than canned tuna - whole milk has 113mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 31 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Canned tuna is a great source of potassium and it has 80% more potassium than whole milk - whole milk has 132mg 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 whole milk per 100 grams. Both whole milk and canned tuna contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.075 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than canned tuna per 100 grams.
| Whole Milk | Canned Tuna | |
|---|---|---|
| linoleic acid | 0.12 G | 0.055 G |
| other omega 6 | ~ | 0.051 G |
| Total | 0.12 G | 0.106 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Whole Milk g
()
|
Daily Values (%) |
Canned Tuna 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 whole milk or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and whole milk has 50% less calories than canned tuna - whole milk has 61 calories in 100g and canned tuna has 128 calories.
Is whole milk or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 650% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Does whole milk or canned tuna have more carbohydrates?
By weight, both whole milk and canned tuna are low in carbohydrates - whole milk has 4.8g of carbs for 100g and canned tuna has no carbs..
Does whole milk or canned tuna contain more calcium?
Whole milk is a rich source of calcium and it has 710% more calcium than canned tuna - whole milk has 113mg of calcium in 100 grams and canned tuna has 14mg of calcium.