Canned Tuna vs. Almonds

Nutrition comparison of Canned Tuna and Almonds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of canned tuna versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in canned tuna and almonds:

  • Both almonds and canned tuna are high in calories, potassium and protein.
  • Almond has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12.
  • Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
  • Canned tuna has 3.8 times less saturated fat than almond.
  • Canned tuna has signficantly less carbohydrates than almond.
Detailed nutritional comparison of canned tuna and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Canned Tuna src
Image of Almonds src

Calories and Carbs

calories

Both almonds and canned tuna are high in calories. Almond has 352% more calories than canned tuna - almond has 579 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 almonds per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Canned Tuna Almonds
Protein 78% 14%
Carbohydrates ~ 14%
Fat 22% 72%
Alcohol ~ ~

carbohydrates

Canned tuna has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.

dietary fiber

Almond is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - almond has 12.5g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.

sugar

Canned tuna has less sugar than almond - almond has 4.4g of sugar per 100 grams and canned tuna does not contain significant amounts.

Protein

protein

Both almonds and canned tuna are high in protein. Canned tuna has 12% more protein than almond - almond has 21.2g of protein per 100 grams and canned tuna has 23.6g of protein.

Fat

saturated fat

Canned tuna has 3.8 times less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.

trans fat

Both almonds and canned tuna are low in trans fat - almond has 0.02g of trans fat per 100 grams and canned tuna does not contain significant amounts.

cholesterol

Almond has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and almond does not contain significant amounts.

Vitamins

Vitamin A

Canned tuna has more Vitamin A than almond - canned tuna has 6ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has more Vitamin E than canned tuna - almond has 25.6mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12. Both canned tuna and almonds contain significant amounts of niacin and Vitamin B6.

Canned Tuna Almonds
Thiamin 0.008 MG 0.205 MG
Riboflavin 0.044 MG 1.138 MG
Niacin 5.799 MG 3.618 MG
Pantothenic acid 0.124 MG 0.471 MG
Vitamin B6 0.217 MG 0.137 MG
Folate 2 UG 44 UG
Vitamin B12 1.17 UG ~

Minerals

calcium

Almond is an excellent source of calcium and it has 18 times more calcium than canned tuna - almond has 269mg of calcium per 100 grams and canned tuna has 14mg of calcium.

iron

Almond is an excellent source of iron and it has 282% more iron than canned tuna - almond has 3.7mg of iron per 100 grams and canned tuna has 0.97mg of iron.

potassium

Both almonds and canned tuna are high in potassium. Almond has 209% more potassium than canned tuna - almond has 733mg 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 almond per 100 grams.

Canned Tuna Almonds
alpha linoleic acid 0.071 G 0.003 G
DHA 0.629 G ~
EPA 0.233 G ~
DPA 0.018 G ~
Total 0.951 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than canned tuna per 100 grams.

Canned Tuna Almonds
linoleic acid 0.055 G 12.324 G
other omega 6 ~ 0.002 G
Total 0.055 G 12.326 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Canned Tuna or Almonds .

Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Almonds (Nuts, almonds) .

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FAQ

Does almonds or canned tuna contain more calories in 100 grams?
Both almonds and canned tuna are high in calories. Almond has 350% more calories than canned tuna - almond has 579 calories in 100g and canned tuna has 128 calories.

Is almonds or canned tuna better for protein?
Both almonds and canned tuna are high in protein. Canned tuna has 10% more protein than almond - almond has 21.2g of protein per 100 grams and canned tuna has 23.6g of protein.

Does almonds or canned tuna contain more calcium?
Almond is a rich source of calcium and it has 18 times more calcium than canned tuna - almond has 269mg of calcium in 100 grams and canned tuna has 14mg of calcium.

Does almonds or canned tuna contain more iron?
Almond is an abundant source of iron and it has 280% more iron than canned tuna - almond has 3.7mg of iron in 100 grams and canned tuna has 0.97mg of iron.

Does almonds or canned tuna contain more potassium?
Both almonds and canned tuna are high in potassium. Almond has 210% more potassium than canned tuna - almond has 733mg of potassium in 100 grams and canned tuna has 237mg of potassium.