Yogurt vs. Canned Tuna
Nutrition comparison of Yogurt and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and canned tuna:
- Canned tuna has 62% less saturated fat than yogurt.
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- Yogurt has more thiamin, riboflavin and pantothenic acid, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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 yogurt has 52% less calories than canned tuna - yogurt has 61 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, yogurt is much lighter in protein, much heavier in carbs and much heavier in fat compared to canned tuna per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Canned Tuna | |
|---|---|---|
| Protein | 23% | 78% |
| Carbohydrates | 30% | ~ |
| Fat | 47% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and canned tuna are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than yogurt - yogurt has 4.7g 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 581% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Canned tuna has 62% less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Yogurt and canned tuna contain similar amounts of cholesterol - yogurt has 13mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin C
Yogurt and canned tuna contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Yogurt has 350% more Vitamin A than canned tuna - yogurt has 27ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin D
Yogurt and canned tuna contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Yogurt and canned tuna contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Yogurt and canned tuna contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Yogurt has more thiamin, riboflavin and pantothenic acid, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both yogurt and canned tuna contain significant amounts of folate.
| Yogurt | Canned Tuna | |
|---|---|---|
| Thiamin | 0.029 MG | 0.008 MG |
| Riboflavin | 0.142 MG | 0.044 MG |
| Niacin | 0.075 MG | 5.799 MG |
| Pantothenic acid | 0.389 MG | 0.124 MG |
| Vitamin B6 | 0.032 MG | 0.217 MG |
| Folate | 7 UG | 2 UG |
| Vitamin B12 | 0.37 UG | 1.17 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 764% more calcium than canned tuna - yogurt has 121mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 18 times more iron than yogurt - yogurt has 0.05mg 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 53% more potassium than yogurt - yogurt has 155mg 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 alpha linoleic acid (ALA), DHA, EPA and DPA than yogurt per 100 grams.
| Yogurt | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.027 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and canned tuna contain significant amounts of linoleic acid.
| Yogurt | Canned Tuna | |
|---|---|---|
| linoleic acid | 0.065 G | 0.055 G |
| other omega 6 | ~ | 0.051 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Yogurt 170g
(
container
)
|
Daily Values (%) |
Canned Tuna 172g
(
can
)
|
|||||
|---|---|---|---|---|---|---|---|
| 104KCAL 5% |
|
5% | calories | 112% |
|
220KCAL 11% | |
| 7.9G 3% |
|
>999% | carbohydrates | 5% |
|
||
| 7.9G | >999% | sugar | 5% | ||||
| 5.5G 9% |
|
8% | total fat | 5% |
|
5.1G 8% | |
| 3.6G 20% |
|
157% | saturated fat | 5% |
|
1.4G 8% | |
| 1.5G | 15% | monounsaturated fat | 5% | 1.3G | |||
| 0.16G | 5% | polyunsaturated fat | >999% | 1.9G | |||
| 22MG | 5% | cholesterol | 227% | 72MG | |||
| 78MG 5% |
|
5% | sodium | 10% |
|
86MG 6% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 46UG 7% |
|
360% | Vitamin A | 5% |
|
10UG 2% | |
| 0.85MG 1% |
|
>999% | Vitamin C | 5% |
|
||
| 3.4IU 1% |
|
>999% | Vitamin D | 5% |
|
||
| 206MG 21% |
|
758% | calcium | 5% |
|
24MG 2% | |
| 0.09MG 1% |
|
5% | iron | >999% |
|
1.7MG 9% | |
| 20MG 7% |
|
5% | magnesium | 185% |
|
57MG 18% | |
| 264MG 12% |
|
5% | potassium | 55% |
|
408MG 18% | |
| 0.05MG 5% |
|
396% | thiamin (Vit B1) | 5% |
|
0.01MG 1% | |
| 0.24MG 22% |
|
200% | riboflavin (Vit B2) | 5% |
|
0.08MG 7% | |
| 0.13MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
10MG 71% | |
| 0.05MG 4% |
|
5% | Vitamin B6 | 639% |
|
0.37MG 29% | |
| 0.66MG 13% |
|
214% | pantothenic acid (Vit B5) | 5% |
|
0.21MG 4% | |
| 12UG 3% |
|
253% | folate (Vit B9) | 5% |
|
3.4UG 1% | |
| 0.63UG 26% |
|
5% | Vitamin B12 | 217% |
|
2UG 84% | |
| 0.1MG 1% |
|
>999% | Vitamin E | 5% |
|
||
| 0.34UG 0.4% |
|
>999% | Vitamin K | 5% |
|
||
| 5.9G 12% |
|
5% | protein | 595% |
|
41G 81% | |
| 26MG 6% |
|
>999% | choline | 5% |
|
||
| 0.02MG 1% |
|
5% | copper | 249% |
|
0.07MG 6% | |
| 20UG 1% |
|
>999% | fluoride | 5% |
|
||
| 0.01MG 0.4% |
|
5% | manganese | 198% |
|
0.03MG 2% | |
| 162MG 23% |
|
5% | phosphorus | 130% |
|
373MG 53% | |
| 3.7UG 7% |
|
5% | selenium | >999% |
|
113UG 206% | |
| 1MG 13% |
|
20% | zinc | 5% |
|
0.83MG 10% | |
| 149G | 17% | Water | 5% | 127G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does yogurt or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and yogurt has 50% less calories than canned tuna - yogurt has 61 calories in 100g and canned tuna has 128 calories.
Is yogurt or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 580% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and canned tuna has 23.6g of protein.
Does yogurt or canned tuna contain more calcium?
Yogurt is a rich source of calcium and it has 760% more calcium than canned tuna - yogurt has 121mg of calcium in 100 grams and canned tuna has 14mg of calcium.