Canned Tuna vs. Kale
Nutrition comparison of Canned Tuna and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and kale:
- Both kale and canned tuna are high in potassium.
- Canned tuna is an excellent source of protein.
- Kale has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and kale has 73% less calories than canned tuna - kale has 35 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 lighter in fat compared to kale per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Kale | |
|---|---|---|
| Protein | 78% | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 22% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and canned tuna are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - kale has 4.1g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Kale and canned tuna contain similar amounts of sugar - kale has 0.99g 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 709% more protein than kale - kale has 2.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both kale and canned tuna are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Kale has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than canned tuna - kale has 93.4mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 39 times more Vitamin A than canned tuna - kale has 241ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Kale has more Vitamin E than canned tuna - kale has 0.66mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than canned tuna - kale has 389.6ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and kale contain significant amounts of Vitamin B6.
| Canned Tuna | Kale | |
|---|---|---|
| Thiamin | 0.008 MG | 0.113 MG |
| Riboflavin | 0.044 MG | 0.347 MG |
| Niacin | 5.799 MG | 1.18 MG |
| Pantothenic acid | 0.124 MG | 0.37 MG |
| Vitamin B6 | 0.217 MG | 0.147 MG |
| Folate | 2 UG | 62 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 17 times more calcium than canned tuna - kale has 254mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Kale has 65% more iron than canned tuna - kale has 1.6mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both kale and canned tuna are high in potassium. Kale has 47% more potassium than canned tuna - kale has 348mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than kale per 100 grams.
| Canned Tuna | Kale | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.378 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Kale | |
|---|---|---|
| linoleic acid | 0.055 G | 0.291 G |
| other omega 6 | 0.051 G | 0.003 G |
| Total | 0.106 G | 0.294 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 Kale (Kale, raw) .
Canned Tuna g
()
|
Daily Values (%) |
Kale 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 kale or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and kale has 70% less calories than canned tuna - kale has 35 calories in 100g and canned tuna has 128 calories.
Is kale or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 710% more protein than kale - kale has 2.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Does kale or canned tuna have more carbohydrates?
By weight, both kale and canned tuna are low in carbohydrates - kale has 4.4g of carbs for 100g and canned tuna has no carbs..
Does kale or canned tuna contain more calcium?
Kale is a rich source of calcium and it has 17 times more calcium than canned tuna - kale has 254mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does kale or canned tuna contain more potassium?
Both kale and canned tuna are high in potassium. Kale has 50% more potassium than canned tuna - kale has 348mg of potassium in 100 grams and canned tuna has 237mg of potassium.