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.

Vegan Food with Nutrition Similar to Canned Tuna

Jump to:
Summary
Similar plants
Similar nuts

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 spirulina, sunflower seeds, sesame seeds and dijon mustard.

The closest vegan nutritional substitutes to canned tuna include spirulina, sunflower seeds and sesame seeds.

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:

plants and vegetables: Spirulina, Dijon Mustard, Sprouted Peas, Edamame

nuts, grains and legumes: Sunflower Seeds, Sesame Seeds, Cornmeal, Almonds, Hemp Seeds, , Granola, Wheat Germ, Walnut, Pine Nut, Oats, Flaxseeds, Barley, Cashews, Soy Sauce, Hazelnut

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

plants and vegetables

Several plants and vegetables offer similar nutrients to canned tuna including spirulina, dijon mustard, sprouted peas and edamame.

Spirulina

Similarity: > 95%

More nutritionally dense than canned tuna, spirulina is also high in protein, potassium and niacin. Also, spirulina contains more dietary fiber, Vitamin C and Vitamin A than canned tuna.

For 100 grams of canned tuna and spirulina:

Canned Tuna (3.5 ounces)		Spirulina (14 tbsps)
237	potassium (MG)	1363
5.8	niacin (MG)	13
1.2	Vitamin B12 (UG)	0
24	protein (G)	57

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

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	290
0	dietary fiber (G)	3.6
0	sugar (G)	3.1
0.79	saturated fat (G)	2.7
0	Vitamin C (MG)	10
6	Vitamin A (UG)	29
0	Vitamin E (MG)	5
14	calcium (MG)	120
0.97	iron (MG)	29
0.01	thiamin (MG)	2.4
0.04	riboflavin (MG)	3.7
0.12	pantothenic acid (MG)	3.5
0.22	Vitamin B6 (MG)	0.36
2	folate (UG)	94
1.2	Vitamin B12 (UG)	0

0.978 | 0.978 | 10.32 Complete Comparison:
Spirulina vs. Canned Tuna

Dijon Mustard

Similarity: > 95%

More nutritionally dense than canned tuna, dijon mustard is also high in protein, potassium and niacin. Also, dijon mustard contains more dietary fiber, Vitamin C and Vitamin E than canned tuna.

For 100 grams of canned tuna and dijon mustard:

Canned Tuna (3.5 ounces)		Dijon Mustard (50 tsps)
237	potassium (MG)	738
5.8	niacin (MG)	4.7
1.2	Vitamin B12 (UG)	0
24	protein (G)	26

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

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	508
0	dietary fiber (G)	12
0	sugar (G)	6.8
0.79	saturated fat (G)	2
0	Vitamin C (MG)	7.1
6	Vitamin A (UG)	2
0	Vitamin E (MG)	5.1
14	calcium (MG)	266
0.97	iron (MG)	9.2
0.01	thiamin (MG)	0.81
0.04	riboflavin (MG)	0.26
0.12	pantothenic acid (MG)	0.81
0.22	Vitamin B6 (MG)	0.4
2	folate (UG)	162
1.2	Vitamin B12 (UG)	0

0.976 | 0.976 | 10.48 Complete Comparison:
Dijon Mustard vs. Canned Tuna

Sprouted Peas

Similarity: > 95%

Sprouted peas are also high in protein and potassium. Moreover, sprouted peas contains more Vitamin C, calcium, iron, thiamin and riboflavin than canned tuna.

For 100 grams of canned tuna and sprouted peas:

Canned Tuna (3.5 ounces)		Sprouted Peas (7/8 cup)
237	potassium (MG)	381
5.8	niacin (MG)	3.1
1.2	Vitamin B12 (UG)	0
24	protein (G)	8.8

However, canned tuna does contain more Vitamin A, niacin and Vitamin B12 than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	124
0.79	saturated fat (G)	0.12
0	Vitamin C (MG)	10
6	Vitamin A (UG)	0
14	calcium (MG)	36
0.97	iron (MG)	2.3
0.01	thiamin (MG)	0.23
0.04	riboflavin (MG)	0.16
0.12	pantothenic acid (MG)	1
0.22	Vitamin B6 (MG)	0.27
2	folate (UG)	144
1.2	Vitamin B12 (UG)	0

0.968 | 0.968 | 2.96 Complete Comparison:
Sprouted Peas vs. Canned Tuna

Edamame

Similarity: > 95%

Edamame is also high in protein and potassium. Moreover, edamame contains more dietary fiber, Vitamin C, Vitamin E and calcium than canned tuna.

For 100 grams of canned tuna and edamame:

Canned Tuna (3.5 ounces)		Edamame (5/8 cup)
237	potassium (MG)	436
5.8	niacin (MG)	0.92
1.2	Vitamin B12 (UG)	0
24	protein (G)	12

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

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	121
0	dietary fiber (G)	5.2
0	sugar (G)	2.2
0.79	saturated fat (G)	0.62
0	trans fat (G)	0.01
0	Vitamin C (MG)	6.1
6	Vitamin A (UG)	15
0	Vitamin E (MG)	0.68
14	calcium (MG)	63
0.97	iron (MG)	2.3
0.01	thiamin (MG)	0.2
0.04	riboflavin (MG)	0.16
0.12	pantothenic acid (MG)	0.4
0.22	Vitamin B6 (MG)	0.1
2	folate (UG)	311
1.2	Vitamin B12 (UG)	0

0.967 | 0.967 | 3.97 Complete Comparison:
Edamame vs. Canned Tuna

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to canned tuna. Sunflower seeds, sesame seeds, cornmeal, almonds and hemp seeds are all high in potassium, niacin, Vitamin B12 and or protein.

Sunflower Seeds

Similarity: > 95%

More nutritionally dense than canned tuna, sunflower seeds are also high in protein, potassium and niacin. Moreover, sunflower seeds contains more dietary fiber, Vitamin C, calcium and iron than canned tuna.

For 100 grams of canned tuna and sunflower seeds:

Canned Tuna (3.5 ounces)		Sunflower Seeds (3/4 cup)
237	potassium (MG)	491
5.8	niacin (MG)	4.2
1.2	Vitamin B12 (UG)	0
24	protein (G)	17

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

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	619
0	dietary fiber (G)	12
0.79	saturated fat (G)	6
0	Vitamin C (MG)	1.4
6	Vitamin A (UG)	0
14	calcium (MG)	57
0.97	iron (MG)	6.8
0.01	thiamin (MG)	0.33
0.04	riboflavin (MG)	0.29
0.12	pantothenic acid (MG)	7.1
0.22	Vitamin B6 (MG)	0.81
2	folate (UG)	238
1.2	Vitamin B12 (UG)	0

0.977 | 0.977 | 8.9 Complete Comparison:
Sunflower Seeds vs. Canned Tuna

Sesame Seeds

Similarity: > 95%

More nutritionally dense than canned tuna, sesame seeds are also high in protein, potassium and niacin. Moreover, sesame seeds contains more dietary fiber, calcium, iron and thiamin than canned tuna.

For 100 grams of canned tuna and sesame seeds:

Canned Tuna (3.5 ounces)		Sesame Seeds (3.5 ounces)
237	potassium (MG)	475
5.8	niacin (MG)	4.6
1.2	Vitamin B12 (UG)	0
24	protein (G)	17

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

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	565
0	dietary fiber (G)	14
0.79	saturated fat (G)	6.7
6	Vitamin A (UG)	0
14	calcium (MG)	989
0.97	iron (MG)	15
0.01	thiamin (MG)	0.8
0.04	riboflavin (MG)	0.25
0.12	pantothenic acid (MG)	0.05
0.22	Vitamin B6 (MG)	0.8
2	folate (UG)	98
1.2	Vitamin B12 (UG)	0

0.977 | 0.977 | 10.64 Complete Comparison:
Sesame Seeds vs. Canned Tuna

Cornmeal

Similarity: > 95%

Cornmeal is also high in protein and potassium. Moreover, cornmeal contains more dietary fiber, Vitamin E, iron and thiamin than canned tuna.

For 100 grams of canned tuna and cornmeal:

Canned Tuna (3.5 ounces)		Cornmeal (7/8 cup)
237	potassium (MG)	322
5.8	niacin (MG)	2.5
1.2	Vitamin B12 (UG)	0
24	protein (G)	9.9

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

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	384
0	dietary fiber (G)	9.4
0	sugar (G)	1.6
0.79	saturated fat (G)	1
6	Vitamin A (UG)	0
0	Vitamin E (MG)	0.37
14	calcium (MG)	6
0.97	iron (MG)	3
0.01	thiamin (MG)	0.3
0.04	riboflavin (MG)	0.09
0.12	pantothenic acid (MG)	0.6
0.22	Vitamin B6 (MG)	0.59
2	folate (UG)	34
1.2	Vitamin B12 (UG)	0

0.975 | 0.975 | 4.2 Complete Comparison:
Cornmeal vs. Canned Tuna

Almonds

Similarity: > 95%

More nutritionally dense than canned tuna, almonds are also high in protein and potassium. Also, almonds contains more dietary fiber, Vitamin E and calcium than canned tuna.

For 100 grams of canned tuna and almonds:

Canned Tuna (3.5 ounces)		Almonds (3/4 cup)
237	potassium (MG)	733
5.8	niacin (MG)	3.6
1.2	Vitamin B12 (UG)	0
24	protein (G)	21

However, canned tuna does contain more Vitamin A, niacin, Vitamin B6 and Vitamin B12 than almonds by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	579
0	dietary fiber (G)	13
0	sugar (G)	4.4
0.79	saturated fat (G)	3.8
0	trans fat (G)	0.02
6	Vitamin A (UG)	0
0	Vitamin E (MG)	26
14	calcium (MG)	269
0.97	iron (MG)	3.7
0.01	thiamin (MG)	0.21
0.04	riboflavin (MG)	1.1
0.12	pantothenic acid (MG)	0.47
0.22	Vitamin B6 (MG)	0.14
2	folate (UG)	44
1.2	Vitamin B12 (UG)	0

0.973 | 0.973 | 8.65 Complete Comparison:
Almonds vs. Canned Tuna

Hemp Seeds

Similarity: > 95%

More nutritionally dense than canned tuna, hemp seeds are also high in protein, potassium and niacin. Also, hemp seeds contains more dietary fiber, Vitamin E and calcium than canned tuna.

For 100 grams of canned tuna and hemp seeds:

Canned Tuna (3.5 ounces)		Hemp Seeds (10 tbsps)
237	potassium (MG)	1200
5.8	niacin (MG)	9.2
1.2	Vitamin B12 (UG)	0
24	protein (G)	32

However, canned tuna does contain more pantothenic acid and Vitamin B12 than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	553
0	dietary fiber (G)	4
0	sugar (G)	1.5
0.79	saturated fat (G)	4.6
0	Vitamin C (MG)	0.5
6	Vitamin A (UG)	1
0	Vitamin E (MG)	0.8
14	calcium (MG)	70
0.97	iron (MG)	8
0.01	thiamin (MG)	1.3
0.04	riboflavin (MG)	0.29
0.12	pantothenic acid (MG)	0
0.22	Vitamin B6 (MG)	0.6
2	folate (UG)	110
1.2	Vitamin B12 (UG)	0

0.973 | 0.973 | 9.61 Complete Comparison:
Hemp Seeds vs. Canned Tuna

Similarity: > 95%

is also high in protein and potassium. Moreover, contains more dietary fiber, Vitamin E, iron, thiamin and riboflavin than canned tuna.

For 100 grams of canned tuna and :

Canned Tuna (3.5 ounces)		(5/8 cup)
237	potassium (MG)	287
5.8	niacin (MG)	3.6
1.2	Vitamin B12 (UG)	0
24	protein (G)	9.4

A higher water content, is less nutritionally dense than canned tuna. Canned tuna does contain more niacin and Vitamin B12 than by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	365
0	dietary fiber (G)	7.3
0	sugar (G)	0.64
0.79	saturated fat (G)	0.67
6	Vitamin A (UG)	11
0	Vitamin E (MG)	0.49
14	calcium (MG)	7
0.97	iron (MG)	2.7
0.01	thiamin (MG)	0.39
0.04	riboflavin (MG)	0.2
0.12	pantothenic acid (MG)	0.42
0.22	Vitamin B6 (MG)	0.62
2	folate (UG)	19
1.2	Vitamin B12 (UG)	0

0.972 | 0.972 | 0 Complete Comparison:
vs. Canned Tuna

Granola

Similarity: > 95%

More nutritionally dense than canned tuna, granola is also high in protein and potassium. Also, granola contains more dietary fiber, Vitamin C and Vitamin E than canned tuna.

For 100 grams of canned tuna and granola:

Canned Tuna (3.5 ounces)		Granola (7/8 cup)
237	potassium (MG)	539
5.8	niacin (MG)	2.7
1.2	Vitamin B12 (UG)	0
24	protein (G)	14

However, canned tuna does contain more niacin and Vitamin B12 than granola by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	489
0	dietary fiber (G)	8.9
0	sugar (G)	20
0.79	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
6	Vitamin A (UG)	1
0	Vitamin E (MG)	11
14	calcium (MG)	76
0.97	iron (MG)	4
0.01	thiamin (MG)	0.55
0.04	riboflavin (MG)	0.35
0.12	pantothenic acid (MG)	0.75
0.22	Vitamin B6 (MG)	0.37
2	folate (UG)	84
1.2	Vitamin B12 (UG)	0

0.972 | 0.972 | 7.62 Complete Comparison:
Granola vs. Canned Tuna

Wheat Germ

Similarity: > 95%

More nutritionally dense than canned tuna, wheat germ is also high in protein, potassium and niacin. Moreover, wheat germ contains more dietary fiber, calcium, iron, thiamin and riboflavin than canned tuna.

For 100 grams of canned tuna and wheat germ:

Canned Tuna (3.5 ounces)		Wheat Germ (7/8 cup)
237	potassium (MG)	892
5.8	niacin (MG)	6.8
1.2	Vitamin B12 (UG)	0
24	protein (G)	23

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

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	360
0	dietary fiber (G)	13
0.79	saturated fat (G)	1.7
6	Vitamin A (UG)	0
14	calcium (MG)	39
0.97	iron (MG)	6.3
0.01	thiamin (MG)	1.9
0.04	riboflavin (MG)	0.5
0.12	pantothenic acid (MG)	2.3
0.22	Vitamin B6 (MG)	1.3
2	folate (UG)	281
1.2	Vitamin B12 (UG)	0

0.972 | 0.972 | 11.17 Complete Comparison:
Wheat Germ vs. Canned Tuna

Walnut

Similarity: > 95%

Walnut is also high in protein and potassium. Also, walnut contains more dietary fiber, Vitamin C and Vitamin E than canned tuna.

For 100 grams of canned tuna and walnut:

Canned Tuna (3.5 ounces)		Walnut (7/8 cup)
237	potassium (MG)	441
5.8	niacin (MG)	1.1
1.2	Vitamin B12 (UG)	0
24	protein (G)	15

However, canned tuna does contain more niacin and Vitamin B12 than walnut by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	654
0	dietary fiber (G)	6.7
0	sugar (G)	2.6
0.79	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
6	Vitamin A (UG)	1
0	Vitamin E (MG)	0.7
14	calcium (MG)	98
0.97	iron (MG)	2.9
0.01	thiamin (MG)	0.34
0.04	riboflavin (MG)	0.15
0.12	pantothenic acid (MG)	0.57
0.22	Vitamin B6 (MG)	0.54
2	folate (UG)	98
1.2	Vitamin B12 (UG)	0

0.97 | 0.97 | 6.28 Complete Comparison:
Walnut vs. Canned Tuna

Pine Nut

Similarity: > 95%

More nutritionally dense than canned tuna, pine nut is also high in protein, potassium and niacin. Also, pine nut contains more dietary fiber, Vitamin C and Vitamin E than canned tuna.

For 100 grams of canned tuna and pine nut:

Canned Tuna (3.5 ounces)		Pine Nut (3/4 cup)
237	potassium (MG)	597
5.8	niacin (MG)	4.4
1.2	Vitamin B12 (UG)	0
24	protein (G)	14

However, canned tuna does contain more Vitamin B6 and Vitamin B12 than pine nut by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	673
0	dietary fiber (G)	3.7
0	sugar (G)	3.6
0.79	saturated fat (G)	4.9
0	Vitamin C (MG)	0.8
6	Vitamin A (UG)	1
0	Vitamin E (MG)	9.3
14	calcium (MG)	16
0.97	iron (MG)	5.5
0.01	thiamin (MG)	0.36
0.04	riboflavin (MG)	0.23
0.12	pantothenic acid (MG)	0.31
0.22	Vitamin B6 (MG)	0.09
2	folate (UG)	34
1.2	Vitamin B12 (UG)	0

0.969 | 0.969 | 8.15 Complete Comparison:
Pine Nut vs. Canned Tuna

Oats

Similarity: > 95%

Oats are also high in protein and potassium. Moreover, oats contains more dietary fiber, calcium, iron, thiamin and riboflavin than canned tuna.

For 100 grams of canned tuna and oats:

Canned Tuna (3.5 ounces)		Oats (5/8 cup)
237	potassium (MG)	429
5.8	niacin (MG)	0.96
1.2	Vitamin B12 (UG)	0
24	protein (G)	17

However, canned tuna does contain more Vitamin A, niacin, Vitamin B6 and Vitamin B12 than oats by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	389
0	dietary fiber (G)	11
0.79	saturated fat (G)	1.2
6	Vitamin A (UG)	0
14	calcium (MG)	54
0.97	iron (MG)	4.7
0.01	thiamin (MG)	0.76
0.04	riboflavin (MG)	0.14
0.12	pantothenic acid (MG)	1.3
0.22	Vitamin B6 (MG)	0.12
2	folate (UG)	56
1.2	Vitamin B12 (UG)	0

0.969 | 0.969 | 6.04 Complete Comparison:
Oats vs. Canned Tuna

Flaxseeds

Similarity: > 95%

More nutritionally dense than canned tuna, flaxseeds are also high in protein and potassium. Also, flaxseeds contains more dietary fiber, calcium and iron than canned tuna.

For 100 grams of canned tuna and flaxseeds:

Canned Tuna (3.5 ounces)		Flaxseeds (10 tbsps)
237	potassium (MG)	813
5.8	niacin (MG)	3.1
1.2	Vitamin B12 (UG)	0
24	protein (G)	18

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

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	534
0	dietary fiber (G)	27
0	sugar (G)	1.6
0.79	saturated fat (G)	3.7
0	Vitamin C (MG)	0.6
6	Vitamin A (UG)	0
0	Vitamin E (MG)	0.31
14	calcium (MG)	255
0.97	iron (MG)	5.7
0.01	thiamin (MG)	1.6
0.04	riboflavin (MG)	0.16
0.12	pantothenic acid (MG)	0.99
0.22	Vitamin B6 (MG)	0.47
2	folate (UG)	87
1.2	Vitamin B12 (UG)	0

0.968 | 0.968 | 9.48 Complete Comparison:
Flaxseeds vs. Canned Tuna

Barley

Similarity: > 95%

Barley is also high in protein, potassium and niacin. Moreover, barley contains more dietary fiber, calcium, iron, thiamin and riboflavin than canned tuna.

For 100 grams of canned tuna and barley:

Canned Tuna (3.5 ounces)		Barley (1/2 cup)
237	potassium (MG)	280
5.8	niacin (MG)	4.6
1.2	Vitamin B12 (UG)	0
24	protein (G)	9.9

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

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	352
0	dietary fiber (G)	16
0	sugar (G)	0.8
0.79	saturated fat (G)	0.24
6	Vitamin A (UG)	1
0	Vitamin E (MG)	0.02
14	calcium (MG)	29
0.97	iron (MG)	2.5
0.01	thiamin (MG)	0.19
0.04	riboflavin (MG)	0.11
0.12	pantothenic acid (MG)	0.28
0.22	Vitamin B6 (MG)	0.26
2	folate (UG)	23
1.2	Vitamin B12 (UG)	0

0.967 | 0.967 | 4.82 Complete Comparison:
Barley vs. Canned Tuna

Cashews

Similarity: > 95%

More nutritionally dense than canned tuna, cashews are also high in protein and potassium. Also, cashews contains more dietary fiber, Vitamin E and calcium than canned tuna.

For 100 grams of canned tuna and cashews:

Canned Tuna (3.5 ounces)		Cashews (3.5 ounces)
237	potassium (MG)	660
5.8	niacin (MG)	1.1
1.2	Vitamin B12 (UG)	0
24	protein (G)	18

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

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	553
0	dietary fiber (G)	3.3
0	sugar (G)	5.9
0.79	saturated fat (G)	7.8
0	Vitamin C (MG)	0.5
6	Vitamin A (UG)	0
0	Vitamin E (MG)	0.9
14	calcium (MG)	37
0.97	iron (MG)	6.7
0.01	thiamin (MG)	0.42
0.04	riboflavin (MG)	0.06
0.12	pantothenic acid (MG)	0.86
0.22	Vitamin B6 (MG)	0.42
2	folate (UG)	25
1.2	Vitamin B12 (UG)	0

0.965 | 0.965 | 7.58 Complete Comparison:
Cashews vs. Canned Tuna

Soy Sauce

Similarity: > 95%

Soy sauce is also high in protein and potassium. Moreover, soy sauce contains more dietary fiber, calcium, iron and riboflavin than canned tuna.

For 100 grams of canned tuna and soy sauce:

Canned Tuna (3.5 ounces)		Soy Sauce (6 tbsps)
237	potassium (MG)	435
5.8	niacin (MG)	2.2
1.2	Vitamin B12 (UG)	0
24	protein (G)	8.1

However, canned tuna does contain more Vitamin A, niacin, Vitamin B6 and Vitamin B12 than soy sauce by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	53
0	dietary fiber (G)	0.8
0	sugar (G)	0.4
0.79	saturated fat (G)	0.07
6	Vitamin A (UG)	0
14	calcium (MG)	33
0.97	iron (MG)	1.5
0.01	thiamin (MG)	0.03
0.04	riboflavin (MG)	0.17
0.12	pantothenic acid (MG)	0.3
0.22	Vitamin B6 (MG)	0.15
2	folate (UG)	14
1.2	Vitamin B12 (UG)	0

0.964 | 0.964 | 2.26 Complete Comparison:
Soy Sauce vs. Canned Tuna

Hazelnut

Similarity: > 95%

More nutritionally dense than canned tuna, hazelnut is also high in protein and potassium. Also, hazelnut contains more dietary fiber, Vitamin C and Vitamin E than canned tuna.

For 100 grams of canned tuna and hazelnut:

Canned Tuna (3.5 ounces)		Hazelnut (3.5 ounces)
237	potassium (MG)	755
5.8	niacin (MG)	2.1
1.2	Vitamin B12 (UG)	0
24	protein (G)	15

However, canned tuna does contain more niacin and Vitamin B12 than hazelnut by weight.

Here is a comparison of the rest of nutrients:

128	calories (KCAL)	646
0	dietary fiber (G)	9.4
0	sugar (G)	4.9
0.79	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
6	Vitamin A (UG)	3
0	Vitamin E (MG)	15
14	calcium (MG)	123
0.97	iron (MG)	4.4
0.01	thiamin (MG)	0.34
0.04	riboflavin (MG)	0.12
0.12	pantothenic acid (MG)	0.92
0.22	Vitamin B6 (MG)	0.62
2	folate (UG)	88
1.2	Vitamin B12 (UG)	0

0.963 | 0.963 | 7.63 Complete Comparison:
Hazelnut vs. Canned Tuna

Other Nutritional Substitutes

Recent