Canned Tuna vs. Onion
Nutrition comparison of Canned Tuna and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and onion:
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- Onion has more thiamin and folate, however, canned tuna contains more niacin and Vitamin B12.
- Onion has signficantly more dietary fiber than canned tuna.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and onion has 69% less calories than canned tuna - onion has 40 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 onion per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Onion | |
|---|---|---|
| Protein | 78% | 11% |
| Carbohydrates | ~ | 87% |
| Fat | 22% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than onion - onion has 9.3g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Onion has signficantly more dietary fiber than canned tuna - onion has 1.7g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than onion - onion has 4.2g 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 20 times more protein than onion - onion has 1.1g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both onion and canned tuna are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Onion has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has more Vitamin C than canned tuna - onion has 7.4mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than onion - canned tuna has 6ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and canned tuna contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Onion and canned tuna contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Onion has more thiamin and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and onion contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Canned Tuna | Onion | |
|---|---|---|
| Thiamin | 0.008 MG | 0.046 MG |
| Riboflavin | 0.044 MG | 0.027 MG |
| Niacin | 5.799 MG | 0.116 MG |
| Pantothenic acid | 0.124 MG | 0.123 MG |
| Vitamin B6 | 0.217 MG | 0.12 MG |
| Folate | 2 UG | 19 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Onion has 64% more calcium than canned tuna - onion has 23mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 362% more iron than onion - onion has 0.21mg 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 62% more potassium than onion - onion has 146mg 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 onion per 100 grams.
| Canned Tuna | Onion | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.004 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, canned tuna has more linoleic acid than onion per 100 grams.
| Canned Tuna | Onion | |
|---|---|---|
| linoleic acid | 0.055 G | 0.013 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.013 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 Onion (Onions, raw) .
Canned Tuna g
()
|
Daily Values (%) |
Onion 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does onion or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and onion has 70% less calories than canned tuna - onion has 40 calories in 100g and canned tuna has 128 calories.
Is onion or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 20 times more protein than onion - onion has 1.1g of protein per 100 grams and canned tuna has 23.6g of protein.
Does onion or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than onion - onion has 9.3g of carbs for 100g and canned tuna has no carbs..