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.
Detailed nutritional comparison of canned tuna and cauliflower 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 Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Canned Tuna src
Image of Cauliflower src

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, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Canned Tuna Cauliflower
Protein 78% 25%
Carbohydrates ~ 66%
Fat 22% 9%
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 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 Cauliflower .

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

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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.