Canned Tuna vs. Asparagus
Nutrition comparison of Canned Tuna and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and asparagus:
- Both asparagus and canned tuna are high in potassium.
- Asparagus has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Asparagus is a great source of dietary fiber and iron.
- Canned tuna is an excellent source of protein.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and asparagus has 84% less calories than canned tuna - asparagus has 20 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in carbs and heavier in fat compared to asparagus per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Asparagus | |
|---|---|---|
| Protein | 78% | 34% |
| Carbohydrates | ~ | 61% |
| Fat | 22% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and canned tuna are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than canned tuna - asparagus has 2.1g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than asparagus - asparagus has 1.9g 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 974% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both asparagus and canned tuna are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Asparagus has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than canned tuna - asparagus has 5.6mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Asparagus has 533% more Vitamin A than canned tuna - asparagus has 38ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Asparagus has more Vitamin E than canned tuna - asparagus has 1.1mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Asparagus has more Vitamin K than canned tuna - asparagus has 41.6ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Asparagus has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
| Canned Tuna | Asparagus | |
|---|---|---|
| Thiamin | 0.008 MG | 0.143 MG |
| Riboflavin | 0.044 MG | 0.141 MG |
| Niacin | 5.799 MG | 0.978 MG |
| Pantothenic acid | 0.124 MG | 0.274 MG |
| Vitamin B6 | 0.217 MG | 0.091 MG |
| Folate | 2 UG | 52 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Asparagus has 71% more calcium than canned tuna - asparagus has 24mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Asparagus is a great source of iron and it has 121% more iron than canned tuna - asparagus has 2.1mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both asparagus and canned tuna are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg 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 asparagus per 100 grams.
| Canned Tuna | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.01 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both canned tuna and asparagus contain significant amounts of linoleic acid.
| Canned Tuna | Asparagus | |
|---|---|---|
| linoleic acid | 0.055 G | 0.04 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.04 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: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Asparagus (Asparagus, raw) .
Canned Tuna g
()
|
Daily Values (%) |
Asparagus g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 asparagus or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and asparagus has 80% less calories than canned tuna - asparagus has 20 calories in 100g and canned tuna has 128 calories.
Is asparagus or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 970% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Does asparagus or canned tuna have more carbohydrates?
By weight, both asparagus and canned tuna are low in carbohydrates - asparagus has 3.9g of carbs for 100g and canned tuna has no carbs..
Does asparagus or canned tuna contain more potassium?
Both asparagus and canned tuna are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium in 100 grams and canned tuna has 237mg of potassium.