Canned Tuna vs. Fish Sauce
Nutrition comparison of Canned Tuna and Fish Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
fish sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and fish sauce:
- Both canned tuna and fish sauce are high in potassium.
- Canned tuna has more niacin and Vitamin B12, however, fish sauce contains more folate.
- Canned tuna is an excellent source of protein.
- Fish sauce is a great source of calcium.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Fish Sauce (Sauce, fish, ready-to-serve) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and fish sauce has 73% less calories than canned tuna - canned tuna has 128 calories per 100 grams and fish sauce has 35 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in carbs and much heavier in fat compared to fish sauce per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for fish sauce, 56:44:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Fish Sauce | |
|---|---|---|
| Protein | 78% | 56% |
| Carbohydrates | ~ | 44% |
| Fat | 22% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both fish sauce and canned tuna are low in carbohydrates - fish sauce has 3.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than fish sauce - fish sauce has 3.6g 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 367% more protein than fish sauce - canned tuna has 23.6g of protein per 100 grams and fish sauce has 5.1g of protein.
Fat
saturated fat
Both canned tuna and fish sauce are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and fish sauce has 0g of saturated fat.
cholesterol
Fish sauce has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and fish sauce does not contain significant amounts.
Vitamins
Vitamin C
Fish sauce and canned tuna contain similar amounts of Vitamin C - fish sauce has 0.5mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna and fish sauce contain similar amounts of Vitamin A - canned tuna has 6ug of Vitamin A per 100 grams and fish sauce has 4ug of Vitamin A.
The B Vitamins
Canned tuna has more niacin and Vitamin B12, however, fish sauce contains more folate. Both canned tuna and fish sauce contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Canned Tuna | Fish Sauce | |
|---|---|---|
| Thiamin | 0.008 MG | 0.012 MG |
| Riboflavin | 0.044 MG | 0.057 MG |
| Niacin | 5.799 MG | 2.313 MG |
| Pantothenic acid | 0.124 MG | 0.118 MG |
| Vitamin B6 | 0.217 MG | 0.396 MG |
| Folate | 2 UG | 51 UG |
| Vitamin B12 | 1.17 UG | 0.48 UG |
Minerals
calcium
Fish sauce is a great source of calcium and it has 207% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and fish sauce has 43mg of calcium.
iron
Canned tuna and fish sauce contain similar amounts of iron - canned tuna has 0.97mg of iron per 100 grams and fish sauce has 0.78mg of iron.
potassium
Both canned tuna and fish sauce are high in potassium. Fish sauce has 22% more potassium than canned tuna - canned tuna has 237mg of potassium per 100 grams and fish sauce has 288mg 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 fish sauce per 100 grams.
| Canned Tuna | Fish Sauce | |
|---|---|---|
| alpha linoleic acid | 0.071 G | ~ |
| DHA | 0.629 G | 0.002 G |
| EPA | 0.233 G | 0.001 G |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.003 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 Fish Sauce (Sauce, fish, ready-to-serve) .
Canned Tuna g
()
|
Daily Values (%) |
Fish Sauce 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 canned tuna or fish sauce contain more calories in 100 grams?Canned tuna is high in calories and fish sauce has 70% less calories than canned tuna - canned tuna has 128 calories in 100g and fish sauce has 35 calories.
Is canned tuna or fish sauce better for protein?
Canned tuna is a fantastic source of protein and it has 370% more protein than fish sauce - canned tuna has 23.6g of protein per 100 grams and fish sauce has 5.1g of protein.
Does fish sauce or canned tuna have more carbohydrates?
By weight, both fish sauce and canned tuna are low in carbohydrates - fish sauce has 3.6g of carbs for 100g and canned tuna has no carbs..
Does canned tuna or fish sauce contain more potassium?
Both canned tuna and fish sauce are high in potassium. Fish sauce has 20% more potassium than canned tuna - canned tuna has 237mg of potassium in 100 grams and fish sauce has 288mg of potassium.