How many calories are in one ounce of canned tuna?

Canned tuna has 36 calories per ounce or 127 calories for every 100 grams. Most of its calories are from protein and fat.

How much protein is in one ounce of canned tuna?

An excellent source of protein, a single ounce of Canned Tuna contains 13% of recommended daily values or 6.7 grams of protein. However, the protein in canned tuna is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in canned tuna?

Canned tuna is an excellent source of a few nutrients, including potassium. It also contains significant amounts of protein.

Does canned tuna contain omega 3 fatty acids?

Canned tuna is a great source of healthy omega-3 fatty acids, containing a total of 0.27 grams for every ounce. It contains significant amounts of alpha linoleic acid, DHA and EPA.

What's similar to canned tuna in cooking?

Crab meat and salmon are similar to, or commonly paired with canned tuna in cooking and recipes.

Food with Nutrition Similar to Canned Tuna

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Summary
Similar meats
Similar seafood
Similar dairy
Similar vegan
Other Similar Foods

Canned Tuna source

Similar to Canned Tuna

A common and nutrient dense seafood, canned tuna is an excellent source of protein. It is also a good source of potassium, niacin and Vitamin B12. One ounce of canned tuna contains about 36 calories.

Many foods are similar nutritionally to canned tuna, including ham, turkey, sausage and big mac.

For vegetarians, cheddar cheese, protein powder and parmesan cheese are most similar.

We compared the key nutrients in canned tuna (potassium, niacin, Vitamin B12 and protein) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

meats: Ham, Turkey, Sausage, Pork, Chicken, Spam, Lamb, Chicken Breast

seafood: Shrimp

dairy and eggs: Cheddar Cheese, Parmesan Cheese, Mozzarella Cheese, Egg, Fried Egg, Goat Cheese

vegan: Whole Wheat Bread

other: Big Mac, Quarter Pounder, Protein Powder, Filet O Fish

The details of the top 20 foods most nutritionally similar to canned tuna are below.

meats

There are quite a few meats that offer similar nutritional benefits to canned tuna. Ham, turkey, sausage, pork and chicken are all high in potassium, niacin, Vitamin B12 and or protein.

Ham

Similarity: > 99%

Ham is high in many of the same nutrients as canned tuna, including protein, potassium, niacin and Vitamin B12. Also, ham contains more Vitamin D, thiamin and riboflavin than canned tuna.

For 100 grams of canned tuna and ham:

Canned Tuna (3.5 ounces)		Ham (3.5 ounces)
237	potassium (MG)	311
5.8	niacin (MG)	4.2
1.2	Vitamin B12 (UG)	0.95
24	protein (G)	16

However, canned tuna does contain more Vitamin A than ham by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	263
0.79	saturated fat (G)	7.2
6	Vitamin A (UG)	0
0	Vitamin D (IU)	26
0	Vitamin E (MG)	0.27
14	calcium (MG)	10
0.97	iron (MG)	0.79
0.01	thiamin (MG)	0.71
0.04	riboflavin (MG)	0.19
0.12	pantothenic acid (MG)	0.18
0.22	Vitamin B6 (MG)	0.26
2	folate (UG)	1
1.2	Vitamin B12 (UG)	0.95

0.999 | 0.999 | 3.69 Complete Comparison:
Ham vs. Canned Tuna

Turkey

Similarity: > 99%

Turkey is high in many of the same nutrients as canned tuna, including protein, potassium, niacin and Vitamin B12. Moreover, turkey contains more trans fat, Vitamin D, calcium and riboflavin than canned tuna.

For 100 grams of canned tuna and turkey:

Canned Tuna (3.5 ounces)		Turkey (3.5 ounces)
237	potassium (MG)	239
5.8	niacin (MG)	9.6
1.2	Vitamin B12 (UG)	1
24	protein (G)	29

However, canned tuna

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	189
0.79	saturated fat (G)	2.2
0	trans fat (G)	0.1
6	Vitamin A (UG)	12
0	Vitamin D (IU)	15
0	Vitamin E (MG)	0.07
14	calcium (MG)	14
0.97	iron (MG)	1.1
0.01	thiamin (MG)	0.05
0.04	riboflavin (MG)	0.28
0.12	pantothenic acid (MG)	0.95
0.22	Vitamin B6 (MG)	0.62
2	folate (UG)	9
1.2	Vitamin B12 (UG)	1

0.997 | 0.997 | 4.38 Complete Comparison:
Turkey vs. Canned Tuna

Sausage

Similarity: > 99%

Sausage is high in many of the same nutrients as canned tuna, including protein, potassium, niacin and Vitamin B12. Also, sausage contains more Vitamin D, thiamin and riboflavin than canned tuna.

For 100 grams of canned tuna and sausage:

Canned Tuna (3.5 ounces)		Sausage (1.25 link)
237	potassium (MG)	339
5.8	niacin (MG)	6.3
1.2	Vitamin B12 (UG)	0.9
24	protein (G)	18

However, canned tuna

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	324
0	sugar (G)	1.4
0.79	saturated fat (G)	9
0	trans fat (G)	0.1
6	Vitamin A (UG)	10
0	Vitamin D (IU)	41
0	Vitamin E (MG)	0.25
14	calcium (MG)	13
0.97	iron (MG)	1.3
0.01	thiamin (MG)	0.35
0.04	riboflavin (MG)	0.26
0.12	pantothenic acid (MG)	0.84
0.22	Vitamin B6 (MG)	0.37
2	folate (UG)	4
1.2	Vitamin B12 (UG)	0.9

0.997 | 0.997 | 4.09 Complete Comparison:
Sausage vs. Canned Tuna

Pork

Similarity: > 95%

Pork is also high in protein, potassium and niacin. Moreover, pork contains more Vitamin C, Vitamin D, calcium and thiamin than canned tuna.

For 100 grams of canned tuna and pork:

Canned Tuna (3.5 ounces)		Pork (3.5 ounces)
237	potassium (MG)	362
5.8	niacin (MG)	4.2
1.2	Vitamin B12 (UG)	0.54
24	protein (G)	26

However, canned tuna does contain more Vitamin B12 than pork by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	297
0.79	saturated fat (G)	7.7
0	Vitamin C (MG)	0.7
6	Vitamin A (UG)	2
0	Vitamin D (IU)	21
0	Vitamin E (MG)	0.21
14	calcium (MG)	22
0.97	iron (MG)	1.3
0.01	thiamin (MG)	0.71
0.04	riboflavin (MG)	0.22
0.12	pantothenic acid (MG)	0.52
0.22	Vitamin B6 (MG)	0.39
2	folate (UG)	6
1.2	Vitamin B12 (UG)	0.54

0.992 | 0.992 | 4.54 Complete Comparison:
Pork vs. Canned Tuna

Chicken

Similarity: > 95%

Chicken is also high in protein, potassium and niacin. Moreover, chicken contains more Vitamin E, thiamin, riboflavin and pantothenic acid than canned tuna.

For 100 grams of canned tuna and chicken:

Canned Tuna (3.5 ounces)		Chicken (3.5 ounces)
237	potassium (MG)	677
5.8	niacin (MG)	7.1
1.2	Vitamin B12 (UG)	0.51
24	protein (G)	23

However, canned tuna does contain more Vitamin A and Vitamin B12 than chicken by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	189
0.79	saturated fat (G)	3.1
0	trans fat (G)	0.09
6	Vitamin A (UG)	0
0	Vitamin E (MG)	0.39
14	calcium (MG)	8
0.97	iron (MG)	0.93
0.01	thiamin (MG)	0.12
0.04	riboflavin (MG)	0.3
0.12	pantothenic acid (MG)	1.3
0.22	Vitamin B6 (MG)	0.54
2	folate (UG)	2
1.2	Vitamin B12 (UG)	0.51

0.99 | 0.99 | 3.86 Complete Comparison:
Chicken vs. Canned Tuna

Spam

Similarity: > 95%

Spam is also high in protein and potassium. Moreover, spam contains more Vitamin C, Vitamin D, thiamin and riboflavin than canned tuna.

For 100 grams of canned tuna and spam:

Canned Tuna (3.5 ounces)		Spam (3.5 ounces)
237	potassium (MG)	564
5.8	niacin (MG)	3.2
1.2	Vitamin B12 (UG)	0.61
24	protein (G)	13

However, canned tuna does contain more Vitamin A, calcium, niacin, pantothenic acid and Vitamin B12 than spam by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	293
0.79	saturated fat (G)	8.9
0	Vitamin C (MG)	43
6	Vitamin A (UG)	0
0	Vitamin D (IU)	23
0	Vitamin E (MG)	0.24
14	calcium (MG)	0
0.97	iron (MG)	0.64
0.01	thiamin (MG)	0.26
0.04	riboflavin (MG)	0.18
0.12	pantothenic acid (MG)	0
0.22	Vitamin B6 (MG)	0.28
2	folate (UG)	4
1.2	Vitamin B12 (UG)	0.61

0.989 | 0.989 | 3.75 Complete Comparison:
Spam vs. Canned Tuna

Lamb

Similarity: > 95%

Lamb is high in many of the same nutrients as canned tuna, including protein, potassium, niacin and Vitamin B12. Moreover, lamb contains more calcium, iron, thiamin and riboflavin than canned tuna.

For 100 grams of canned tuna and lamb:

Canned Tuna (3.5 ounces)		Lamb (3.5 ounces)
237	potassium (MG)	339
5.8	niacin (MG)	6.7
1.2	Vitamin B12 (UG)	2.6
24	protein (G)	25

However, canned tuna does contain more Vitamin A and Vitamin B6 than lamb by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	283
0.79	saturated fat (G)	8.1
6	Vitamin A (UG)	0
0	Vitamin D (IU)	2
0	Vitamin E (MG)	0.14
14	calcium (MG)	22
0.97	iron (MG)	1.8
0.01	thiamin (MG)	0.1
0.04	riboflavin (MG)	0.25
0.12	pantothenic acid (MG)	0.66
0.22	Vitamin B6 (MG)	0.14
2	folate (UG)	19
1.2	Vitamin B12 (UG)	2.6

0.979 | 0.979 | 4.83 Complete Comparison:
Lamb vs. Canned Tuna

Chicken Breast

Similarity: > 95%

Chicken breast is also high in protein, potassium and niacin. Moreover, chicken breast contains more Vitamin A, Vitamin D, riboflavin, pantothenic acid and Vitamin B6 than canned tuna.

For 100 grams of canned tuna and chicken breast:

Canned Tuna (3.5 ounces)		Chicken Breast (3/4 cup)
237	potassium (MG)	256
5.8	niacin (MG)	14
1.2	Vitamin B12 (UG)	0.34
24	protein (G)	31

However, canned tuna does contain more Vitamin B12 than chicken breast by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	165
0.79	saturated fat (G)	1
6	Vitamin A (UG)	6
0	Vitamin D (IU)	5
0	Vitamin E (MG)	0.27
14	calcium (MG)	15
0.97	iron (MG)	1
0.01	thiamin (MG)	0.07
0.04	riboflavin (MG)	0.11
0.12	pantothenic acid (MG)	0.97
0.22	Vitamin B6 (MG)	0.6
2	folate (UG)	4
1.2	Vitamin B12 (UG)	0.34

0.979 | 0.979 | 3.99 Complete Comparison:
Chicken Breast vs. Canned Tuna

seafood

Shrimp

Similarity: > 95%

Shrimp is also high in protein and Vitamin B12. Also, shrimp contains more Vitamin A, Vitamin E and calcium than canned tuna.

For 100 grams of canned tuna and shrimp:

Canned Tuna (3.5 ounces)		Shrimp (17 medium)
237	potassium (MG)	113
5.8	niacin (MG)	1.8
1.2	Vitamin B12 (UG)	1.1
24	protein (G)	14

However, canned tuna does contain more iron, potassium and niacin than shrimp by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	71
0.79	saturated fat (G)	0.26
0	trans fat (G)	0.02
6	Vitamin A (UG)	54
0	Vitamin D (IU)	2
0	Vitamin E (MG)	1.3
14	calcium (MG)	54
0.97	iron (MG)	0.21
0.01	thiamin (MG)	0.02
0.04	riboflavin (MG)	0.02
0.12	pantothenic acid (MG)	0.31
0.22	Vitamin B6 (MG)	0.16
2	folate (UG)	19
1.2	Vitamin B12 (UG)	1.1

0.989 | 0.989 | 2.56 Complete Comparison:
Shrimp vs. Canned Tuna

dairy and eggs

Several dairy or egg products offer similar nutrients to canned tuna including cheddar cheese, parmesan cheese, mozzarella cheese, egg and fried egg.

Cheddar Cheese

Similarity: > 95%

Cheddar cheese is also high in protein and Vitamin B12. Moreover, cheddar cheese contains more Vitamin A, Vitamin D, Vitamin E and calcium than canned tuna.

For 100 grams of canned tuna and cheddar cheese:

Canned Tuna (3.5 ounces)		Cheddar Cheese (3/4 cup)
237	potassium (MG)	76
5.8	niacin (MG)	0.06
1.2	Vitamin B12 (UG)	1.1
24	protein (G)	23

However, canned tuna does contain more iron, potassium, niacin and Vitamin B6 than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	403
0	sugar (G)	0.48
0.79	saturated fat (G)	19
6	Vitamin A (UG)	337
0	Vitamin D (IU)	24
0	Vitamin E (MG)	0.71
14	calcium (MG)	710
0.97	iron (MG)	0.14
0.01	thiamin (MG)	0.03
0.04	riboflavin (MG)	0.43
0.12	pantothenic acid (MG)	0.41
0.22	Vitamin B6 (MG)	0.07
2	folate (UG)	27
1.2	Vitamin B12 (UG)	1.1

0.985 | 0.985 | 5.35 Complete Comparison:
Cheddar Cheese vs. Canned Tuna

Parmesan Cheese

Similarity: > 95%

Parmesan cheese is also high in protein and Vitamin B12. Moreover, parmesan cheese contains more Vitamin A, Vitamin D, calcium and riboflavin than canned tuna.

For 100 grams of canned tuna and parmesan cheese:

Canned Tuna (3.5 ounces)		Parmesan Cheese (3.5 ounces)
237	potassium (MG)	92
5.8	niacin (MG)	0.27
1.2	Vitamin B12 (UG)	1.2
24	protein (G)	36

However, canned tuna does contain more potassium, niacin and Vitamin B6 than parmesan cheese by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	392
0	sugar (G)	0.11
0.79	saturated fat (G)	15
6	Vitamin A (UG)	207
0	Vitamin D (IU)	19
0	Vitamin E (MG)	0.22
14	calcium (MG)	1184
0.97	iron (MG)	0.82
0.01	thiamin (MG)	0.04
0.04	riboflavin (MG)	0.33
0.12	pantothenic acid (MG)	0.45
0.22	Vitamin B6 (MG)	0.09
2	folate (UG)	7
1.2	Vitamin B12 (UG)	1.2

0.984 | 0.984 | 5.7 Complete Comparison:
Parmesan Cheese vs. Canned Tuna

Mozzarella Cheese

Similarity: > 95%

Mozzarella cheese is also high in protein and contains some of the same nutrients. Also, mozzarella cheese contains more Vitamin A, Vitamin D and calcium than canned tuna.

For 100 grams of canned tuna and mozzarella cheese:

Canned Tuna (3.5 ounces)		Mozzarella Cheese (3.5 ounces)
237	potassium (MG)	75
5.8	niacin (MG)	0.09
1.2	Vitamin B12 (UG)	0.73
24	protein (G)	22

However, canned tuna does contain more iron, potassium, niacin, Vitamin B6 and Vitamin B12 than mozzarella cheese by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	318
0	sugar (G)	1
0.79	saturated fat (G)	16
6	Vitamin A (UG)	197
0	Vitamin D (IU)	18
0	Vitamin E (MG)	0.21
14	calcium (MG)	575
0.97	iron (MG)	0.2
0.01	thiamin (MG)	0.02
0.04	riboflavin (MG)	0.27
0.12	pantothenic acid (MG)	0.07
0.22	Vitamin B6 (MG)	0.06
2	folate (UG)	8
1.2	Vitamin B12 (UG)	0.73

0.984 | 0.984 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Canned Tuna

Egg

Similarity: > 95%

Egg is also high in protein and Vitamin B12. Moreover, egg contains more Vitamin A, Vitamin D, Vitamin E and calcium than canned tuna.

For 100 grams of canned tuna and egg:

Canned Tuna (3.5 ounces)		Egg (2 large)
237	potassium (MG)	138
5.8	niacin (MG)	0.08
1.2	Vitamin B12 (UG)	0.89
24	protein (G)	13

However, canned tuna does contain more potassium and niacin than egg by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	143
0	sugar (G)	0.37
0.79	saturated fat (G)	3.1
0	trans fat (G)	0.04
6	Vitamin A (UG)	160
0	Vitamin D (IU)	82
0	Vitamin E (MG)	1.1
14	calcium (MG)	56
0.97	iron (MG)	1.8
0.01	thiamin (MG)	0.04
0.04	riboflavin (MG)	0.46
0.12	pantothenic acid (MG)	1.5
0.22	Vitamin B6 (MG)	0.17
2	folate (UG)	47
1.2	Vitamin B12 (UG)	0.89

0.983 | 0.983 | 3.59 Complete Comparison:
Egg vs. Canned Tuna

Fried Egg

Similarity: > 95%

Fried egg is also high in protein and Vitamin B12. Moreover, fried egg contains more Vitamin A, Vitamin D, Vitamin E and calcium than canned tuna.

For 100 grams of canned tuna and fried egg:

Canned Tuna (3.5 ounces)		Fried Egg (2.25 large)
237	potassium (MG)	152
5.8	niacin (MG)	0.08
1.2	Vitamin B12 (UG)	0.97
24	protein (G)	14

However, canned tuna does contain more potassium and niacin than fried egg by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	196
0	sugar (G)	0.4
0.79	saturated fat (G)	4.3
0	trans fat (G)	0.04
6	Vitamin A (UG)	219
0	Vitamin D (IU)	88
0	Vitamin E (MG)	1.3
14	calcium (MG)	62
0.97	iron (MG)	1.9
0.01	thiamin (MG)	0.04
0.04	riboflavin (MG)	0.5
0.12	pantothenic acid (MG)	1.7
0.22	Vitamin B6 (MG)	0.18
2	folate (UG)	51
1.2	Vitamin B12 (UG)	0.97

0.983 | 0.983 | 4.12 Complete Comparison:
Fried Egg vs. Canned Tuna

Goat Cheese

Similarity: > 95%

Goat cheese is also high in protein and contains some of the same nutrients. Moreover, goat cheese contains more Vitamin A, Vitamin D, calcium and iron than canned tuna.

For 100 grams of canned tuna and goat cheese:

Canned Tuna (3.5 ounces)		Goat Cheese (3.5 ounces)
237	potassium (MG)	158
5.8	niacin (MG)	1.1
1.2	Vitamin B12 (UG)	0.22
24	protein (G)	22

However, canned tuna does contain more potassium, niacin, Vitamin B6 and Vitamin B12 than goat cheese by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	364
0	sugar (G)	0.12
0.79	saturated fat (G)	21
6	Vitamin A (UG)	407
0	Vitamin D (IU)	22
0	Vitamin E (MG)	0.26
14	calcium (MG)	298
0.97	iron (MG)	1.6
0.01	thiamin (MG)	0.07
0.04	riboflavin (MG)	0.68
0.12	pantothenic acid (MG)	0.19
0.22	Vitamin B6 (MG)	0.06
2	folate (UG)	2
1.2	Vitamin B12 (UG)	0.22

0.979 | 0.979 | 3.98 Complete Comparison:
Goat Cheese vs. Canned Tuna

vegan

Whole Wheat Bread

Similarity: > 95%

Whole wheat bread is also high in protein, potassium and niacin. Moreover, whole wheat bread contains more dietary fiber, Vitamin E, calcium and iron than canned tuna.

For 100 grams of canned tuna and whole wheat bread:

Canned Tuna (3.5 ounces)		Whole Wheat Bread (3.5 ounces)
237	potassium (MG)	230
5.8	niacin (MG)	4
1.2	Vitamin B12 (UG)	0
24	protein (G)	13

However, canned tuna does contain more Vitamin A and Vitamin B12 than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	265
0	dietary fiber (G)	7.4
0	sugar (G)	6.4
0.79	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
6	Vitamin A (UG)	0
0	Vitamin E (MG)	0.37
14	calcium (MG)	103
0.97	iron (MG)	2.5
0.01	thiamin (MG)	0.28
0.04	riboflavin (MG)	0.13
0.12	pantothenic acid (MG)	0.34
0.22	Vitamin B6 (MG)	0.26
2	folate (UG)	75
1.2	Vitamin B12 (UG)	0

0.979 | 0.979 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Canned Tuna

other

Several other foods offer similar nutrients to canned tuna including big mac, quarter pounder, protein powder and filet o fish.

Big Mac

Similarity: > 99%

Big mac is also high in protein and Vitamin B12. Also, big mac contains more dietary fiber, calcium and iron than canned tuna.

For 100 grams of canned tuna and big mac:

Canned Tuna (3.5 ounces)		Big Mac (1/2 burger)
237	potassium (MG)	181
5.8	niacin (MG)	3.4
1.2	Vitamin B12 (UG)	0.88
24	protein (G)	12

However, canned tuna does contain more Vitamin A, potassium, niacin, pantothenic acid and Vitamin B6 than big mac by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	257
0	dietary fiber (G)	1.6
0	sugar (G)	4
0.79	saturated fat (G)	3.8
0	Vitamin C (MG)	0.4
6	Vitamin A (UG)	0
14	calcium (MG)	116
0.97	iron (MG)	2
0.01	thiamin (MG)	0.18
0.04	riboflavin (MG)	0.21
0.12	pantothenic acid (MG)	0
0.22	Vitamin B6 (MG)	0
2	folate (UG)	46
1.2	Vitamin B12 (UG)	0.88

0.995 | 0.995 | 2.72 Complete Comparison:
Big Mac vs. Canned Tuna

Quarter Pounder

Similarity: > 95%

Quarter pounder is high in many of the same nutrients as canned tuna, including protein, potassium, niacin and Vitamin B12. Also, quarter pounder contains more dietary fiber, Vitamin C and calcium than canned tuna.

For 100 grams of canned tuna and quarter pounder:

Canned Tuna (3.5 ounces)		Quarter Pounder (5/8 burger)
237	potassium (MG)	227
5.8	niacin (MG)	4.5
1.2	Vitamin B12 (UG)	1.3
24	protein (G)	14

However, canned tuna does contain more Vitamin A, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	244
0	dietary fiber (G)	1.6
0	sugar (G)	5.1
0.79	saturated fat (G)	4
0	Vitamin C (MG)	0.9
6	Vitamin A (UG)	0
14	calcium (MG)	84
0.97	iron (MG)	2.4
0.01	thiamin (MG)	0.18
0.04	riboflavin (MG)	0.34
0.12	pantothenic acid (MG)	0
0.22	Vitamin B6 (MG)	0
2	folate (UG)	56
1.2	Vitamin B12 (UG)	1.3

0.987 | 0.987 | 3.23 Complete Comparison:
Quarter Pounder vs. Canned Tuna

Protein Powder

Similarity: > 95%

Protein powder is also high in protein, potassium and Vitamin B12. Moreover, protein powder contains more dietary fiber, calcium, thiamin, riboflavin and Vitamin B6 than canned tuna.

For 100 grams of canned tuna and protein powder:

Canned Tuna (3.5 ounces)		Protein Powder (3 scoops)
237	potassium (MG)	500
5.8	niacin (MG)	1.1
1.2	Vitamin B12 (UG)	2.5
24	protein (G)	78

However, canned tuna does contain more Vitamin A, niacin and pantothenic acid than protein powder by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	352
0	dietary fiber (G)	3.1
0.79	saturated fat (G)	0.78
6	Vitamin A (UG)	0
14	calcium (MG)	469
0.97	iron (MG)	1.1
0.01	thiamin (MG)	0.61
0.04	riboflavin (MG)	2
0.12	pantothenic acid (MG)	0
0.22	Vitamin B6 (MG)	0.61
2	folate (UG)	33
1.2	Vitamin B12 (UG)	2.5

0.985 | 0.985 | 3.36 Complete Comparison:
Protein Powder vs. Canned Tuna

Filet O Fish

Similarity: > 95%

Filet o fish is also high in protein, potassium and Vitamin B12. Also, filet o fish contains more dietary fiber, trans fat and Vitamin E than canned tuna.

For 100 grams of canned tuna and filet o fish:

Canned Tuna (3.5 ounces)		Filet O Fish (3/4 sandwich)
237	potassium (MG)	220
5.8	niacin (MG)	2.2
1.2	Vitamin B12 (UG)	1.1
24	protein (G)	11

However, canned tuna does contain more Vitamin A, niacin, pantothenic acid and Vitamin B6 than filet o fish by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	282
0	dietary fiber (G)	1.4
0	sugar (G)	3.7
0.79	saturated fat (G)	2.8
0	trans fat (G)	0.13
0	Vitamin C (MG)	0.3
6	Vitamin A (UG)	0
0	Vitamin E (MG)	1.2
14	calcium (MG)	120
0.97	iron (MG)	1.6
0.01	thiamin (MG)	0.21
0.04	riboflavin (MG)	0.13
0.12	pantothenic acid (MG)	0
0.22	Vitamin B6 (MG)	0
2	folate (UG)	21
1.2	Vitamin B12 (UG)	1.1

0.983 | 0.983 | 3.13 Complete Comparison:
Filet O Fish vs. Canned Tuna

Other Nutritional Substitutes

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