Canned Tuna vs. Bittersweet Chocolate

Nutrition comparison of Canned Tuna and Bittersweet Chocolate


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

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

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

  • Both bittersweet chocolate and canned tuna are high in calories, potassium and protein.
  • Bittersweet chocolate has 20 times less cholesterol than canned tuna.
  • Bittersweet chocolate has more thiamin, riboflavin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
  • Bittersweet chocolate is an excellent source of calcium, dietary fiber and iron.
  • Canned tuna has signficantly less carbohydrates than bittersweet chocolate.
  • For omega-3 fatty acids, canned tuna has more dha, epa and dpa than bittersweet chocolate.
Detailed nutritional comparison of canned tuna and bittersweet chocolate 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 Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.


Image of Canned Tuna src
Image of Bittersweet Chocolate src

Calories and Carbs

calories

Both bittersweet chocolate and canned tuna are high in calories. Bittersweet chocolate has 402% more calories than canned tuna - bittersweet chocolate has 642 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 bittersweet chocolate per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Canned Tuna Bittersweet Chocolate
Protein 78% 9%
Carbohydrates ~ 18%
Fat 22% 73%
Alcohol ~ ~

carbohydrates

Canned tuna has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and canned tuna does not contain significant amounts.

dietary fiber

Bittersweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.

sugar

Bittersweet chocolate and canned tuna contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and canned tuna does not contain significant amounts.

Protein

protein

Both bittersweet chocolate and canned tuna are high in protein. Canned tuna has 65% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and canned tuna has 23.6g of protein.

Fat

saturated fat

Bittersweet chocolate is high in saturated fat and canned tuna has 98% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.

cholesterol

Bittersweet chocolate has 20 times less cholesterol than canned tuna - bittersweet chocolate has 2mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.

Vitamins

Vitamin A

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

Vitamin E

Bittersweet chocolate has more Vitamin E than canned tuna - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.

Vitamin K

Bittersweet chocolate has more Vitamin K than canned tuna - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.

The B Vitamins

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

Canned Tuna Bittersweet Chocolate
Thiamin 0.008 MG 0.147 MG
Riboflavin 0.044 MG 0.1 MG
Niacin 5.799 MG 1.355 MG
Pantothenic acid 0.124 MG 0.168 MG
Vitamin B6 0.217 MG 0.027 MG
Folate 2 UG 28 UG
Vitamin B12 1.17 UG ~

Minerals

calcium

Bittersweet chocolate is an excellent source of calcium and it has 621% more calcium than canned tuna - bittersweet chocolate has 101mg of calcium per 100 grams and canned tuna has 14mg of calcium.

iron

Bittersweet chocolate is an excellent source of iron and it has 16 times more iron than canned tuna - bittersweet chocolate has 17.4mg of iron per 100 grams and canned tuna has 0.97mg of iron.

potassium

Both bittersweet chocolate and canned tuna are high in potassium. Bittersweet chocolate has 250% more potassium than canned tuna - bittersweet chocolate has 830mg 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 DHA, EPA and DPA than bittersweet chocolate per 100 grams. Both canned tuna and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).

Canned Tuna Bittersweet Chocolate
alpha linoleic acid 0.071 G 0.117 G
DHA 0.629 G ~
EPA 0.233 G ~
DPA 0.018 G ~
Total 0.951 G 0.117 G

omega 6s

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

Canned Tuna Bittersweet Chocolate
linoleic acid 0.055 G 1.435 G
other omega 6 ~ 0.553 G
Total 0.055 G 1.988 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 Bittersweet Chocolate .

Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .

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FAQ

Does bittersweet chocolate or canned tuna contain more calories in 100 grams?
Both bittersweet chocolate and canned tuna are high in calories. Bittersweet chocolate has 400% more calories than canned tuna - bittersweet chocolate has 642 calories in 100g and canned tuna has 128 calories.

Is bittersweet chocolate or canned tuna better for protein?
Both bittersweet chocolate and canned tuna are high in protein. Canned tuna has 70% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and canned tuna has 23.6g of protein.

Does bittersweet chocolate or canned tuna contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 620% more calcium than canned tuna - bittersweet chocolate has 101mg of calcium in 100 grams and canned tuna has 14mg of calcium.

Does bittersweet chocolate or canned tuna contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 16 times more iron than canned tuna - bittersweet chocolate has 17.4mg of iron in 100 grams and canned tuna has 0.97mg of iron.

Does bittersweet chocolate or canned tuna contain more potassium?
Both bittersweet chocolate and canned tuna are high in potassium. Bittersweet chocolate has 250% more potassium than canned tuna - bittersweet chocolate has 830mg of potassium in 100 grams and canned tuna has 237mg of potassium.