Greek Yogurt vs. Canned Tuna

Nutrition comparison of Greek Yogurt and Canned Tuna


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

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

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

  • Both greek yogurt and canned tuna are high in protein.
  • Canned tuna is a great source of potassium.
  • Greek yogurt has 3.2 times less cholesterol than canned tuna.
  • Greek yogurt has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
  • Greek yogurt has signficantly more Vitamin A than canned tuna.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and canned tuna 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.


Image of Greek Yogurt src
Image of Canned Tuna src

Calories and Carbs

calories

Canned tuna is high in calories and greek yogurt has 43% less calories than canned tuna - greek yogurt has 73 calories per 100 grams and canned tuna has 128 calories.

For macronutrient ratios, greek yogurt is much lighter in protein, much heavier in carbs and similar to canned tuna for fat. Greek yogurt has a macronutrient ratio of 55:22:24 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Canned Tuna
Protein 55% 78%
Carbohydrates 22% ~
Fat 24% 22%
Alcohol ~ ~

carbohydrates

Both greek yogurt and canned tuna are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and canned tuna does not contain significant amounts.

sugar

Canned tuna has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and canned tuna does not contain significant amounts.



Protein

protein

Both greek yogurt and canned tuna are high in protein. Canned tuna has 137% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and canned tuna has 23.6g of protein.

Fat

saturated fat

Greek yogurt and canned tuna contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.

trans fat

Both greek yogurt and canned tuna are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and canned tuna does not contain significant amounts.

cholesterol

Greek yogurt has 3.2 times less cholesterol than canned tuna - greek yogurt has 10mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than canned tuna - greek yogurt has 0.8mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than canned tuna - greek yogurt has 90ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.

Vitamin E

Greek yogurt and canned tuna contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.

Vitamin K

Greek yogurt and canned tuna contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.

The B Vitamins

Greek yogurt has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.

Greek Yogurt Canned Tuna
Thiamin 0.044 MG 0.008 MG
Riboflavin 0.233 MG 0.044 MG
Niacin 0.197 MG 5.799 MG
Pantothenic acid 0.47 MG 0.124 MG
Vitamin B6 0.055 MG 0.217 MG
Folate 12 UG 2 UG
Vitamin B12 0.52 UG 1.17 UG

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 721% more calcium than canned tuna - greek yogurt has 115mg of calcium per 100 grams and canned tuna has 14mg of calcium.

iron

Canned tuna has 23 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and canned tuna has 0.97mg of iron.

potassium

Canned tuna is a great source of potassium and it has 68% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt per 100 grams.

Greek Yogurt Canned Tuna
alpha linoleic acid 0.007 G 0.071 G
DHA ~ 0.629 G
EPA ~ 0.233 G
DPA ~ 0.018 G
Total 0.007 G 0.951 G

omega 6s

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

Greek Yogurt Canned Tuna
other omega 6 0.002 G 0.051 G
linoleic acid 0.065 G 0.055 G
Total 0.067 G 0.106 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .

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