Canned Tuna vs. Broccoli

Nutrition comparison of Canned Tuna and Broccoli


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

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

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

  • Both broccoli and canned tuna are high in potassium.
  • Broccoli has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
  • Broccoli is a great source of Vitamin K, calcium and dietary fiber.
  • Broccoli is an excellent source of Vitamin C.
  • Canned tuna is an excellent source of protein.
Detailed nutritional comparison of canned tuna and broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Canned Tuna src
Image of Broccoli src

Calories and Carbs

calories

Canned tuna is high in calories and broccoli has 73% less calories than canned tuna - broccoli has 34 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 broccoli per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Canned Tuna Broccoli
Protein 78% 27%
Carbohydrates ~ 64%
Fat 22% 9%
Alcohol ~ ~

carbohydrates

Canned tuna has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.

dietary fiber

Broccoli is a great source of dietary fiber and it has more dietary fiber than canned tuna - broccoli has 2.6g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.

sugar

Canned tuna has less sugar than broccoli - broccoli has 1.7g 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 738% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and canned tuna has 23.6g of protein.

Fat

saturated fat

Both broccoli and canned tuna are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has more Vitamin C than canned tuna - broccoli has 89.2mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.

Vitamin A

Broccoli has 417% more Vitamin A than canned tuna - broccoli has 31ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.

Vitamin E

Broccoli has more Vitamin E than canned tuna - broccoli has 0.78mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.

Vitamin K

Broccoli is a great source of Vitamin K and it has more Vitamin K than canned tuna - broccoli has 101.6ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.

The B Vitamins

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

Canned Tuna Broccoli
Thiamin 0.008 MG 0.071 MG
Riboflavin 0.044 MG 0.117 MG
Niacin 5.799 MG 0.639 MG
Pantothenic acid 0.124 MG 0.573 MG
Vitamin B6 0.217 MG 0.175 MG
Folate 2 UG 63 UG
Vitamin B12 1.17 UG ~

Minerals

calcium

Broccoli is a great source of calcium and it has 236% more calcium than canned tuna - broccoli has 47mg of calcium per 100 grams and canned tuna has 14mg of calcium.

iron

Broccoli and canned tuna contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and canned tuna has 0.97mg of iron.

potassium

Both broccoli and canned tuna are high in potassium. Broccoli has 33% more potassium than canned tuna - broccoli has 316mg 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 broccoli per 100 grams.

Canned Tuna Broccoli
alpha linoleic acid 0.071 G 0.0215 G
DHA 0.629 G ~
EPA 0.233 G ~
DPA 0.018 G ~
Total 0.951 G 0.0215 G

omega 6s

Comparing omega-6 fatty acids, both canned tuna and broccoli contain significant amounts of linoleic acid.

Canned Tuna Broccoli
linoleic acid 0.055 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.055 G 0.055 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 Broccoli .

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

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FAQ

Does broccoli or canned tuna contain more calories in 100 grams?
Canned tuna is high in calories and broccoli has 70% less calories than canned tuna - broccoli has 34 calories in 100g and canned tuna has 128 calories.

Is broccoli or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 740% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and canned tuna has 23.6g of protein.

Does broccoli or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and canned tuna has no carbs..

Does broccoli or canned tuna contain more potassium?
Both broccoli and canned tuna are high in potassium. Broccoli has 30% more potassium than canned tuna - broccoli has 316mg of potassium in 100 grams and canned tuna has 237mg of potassium.