Canned Tuna vs. Cauliflower
Nutrition comparison of Canned Tuna and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and cauliflower:
- Both cauliflower and canned tuna are high in potassium.
- Canned tuna is an excellent source of protein.
- Cauliflower has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
- Cauliflower has signficantly more dietary fiber than canned tuna.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and cauliflower has 80% less calories than canned tuna - cauliflower has 25 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 cauliflower per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Cauliflower | |
|---|---|---|
| Protein | 78% | 26% |
| Carbohydrates | ~ | 66% |
| Fat | 22% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and canned tuna are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Cauliflower has signficantly more dietary fiber than canned tuna - cauliflower has 2g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than cauliflower - cauliflower 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 11 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both cauliflower and canned tuna are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Cauliflower has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than canned tuna - cauliflower has 48.2mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than cauliflower - canned tuna has 6ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and canned tuna contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than canned tuna - cauliflower has 15.5ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Cauliflower has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and cauliflower contain significant amounts of riboflavin and Vitamin B6.
| Canned Tuna | Cauliflower | |
|---|---|---|
| Thiamin | 0.008 MG | 0.05 MG |
| Riboflavin | 0.044 MG | 0.06 MG |
| Niacin | 5.799 MG | 0.507 MG |
| Pantothenic acid | 0.124 MG | 0.667 MG |
| Vitamin B6 | 0.217 MG | 0.184 MG |
| Folate | 2 UG | 57 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Cauliflower has 57% more calcium than canned tuna - cauliflower has 22mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 131% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both cauliflower and canned tuna are high in potassium. Cauliflower has 26% more potassium than canned tuna - cauliflower has 299mg 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 cauliflower per 100 grams.
| Canned Tuna | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.015 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, canned tuna has more linoleic acid than cauliflower per 100 grams.
| Canned Tuna | Cauliflower | |
|---|---|---|
| linoleic acid | 0.055 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.055 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Canned Tuna g
()
|
Daily Values (%) |
Cauliflower g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 cauliflower or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and cauliflower has 80% less calories than canned tuna - cauliflower has 25 calories in 100g and canned tuna has 128 calories.
Is cauliflower or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 11 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Does cauliflower or canned tuna have more carbohydrates?
By weight, both cauliflower and canned tuna are low in carbohydrates - cauliflower has 5g of carbs for 100g and canned tuna has no carbs..
Does cauliflower or canned tuna contain more potassium?
Both cauliflower and canned tuna are high in potassium. Cauliflower has 30% more potassium than canned tuna - cauliflower has 299mg of potassium in 100 grams and canned tuna has 237mg of potassium.