Canned Tuna vs. Orange
Nutrition comparison of Canned Tuna and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and orange:
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- Orange has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and orange has 64% less calories than canned tuna - orange has 46 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 orange per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Orange | |
|---|---|---|
| Protein | 78% | 6% |
| Carbohydrates | ~ | 91% |
| Fat | 22% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than canned tuna - orange has 2.4g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than orange - orange has 9.1g 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 32 times more protein than orange - orange has 0.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both orange and canned tuna are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Orange has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than canned tuna - orange has 45mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Orange and canned tuna contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Orange and canned tuna contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Orange has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both canned tuna and orange contain significant amounts of riboflavin.
| Canned Tuna | Orange | |
|---|---|---|
| Thiamin | 0.008 MG | 0.1 MG |
| Riboflavin | 0.044 MG | 0.04 MG |
| Niacin | 5.799 MG | 0.4 MG |
| Pantothenic acid | 0.124 MG | 0.25 MG |
| Vitamin B6 | 0.217 MG | 0.051 MG |
| Folate | 2 UG | 17 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Orange is a great source of calcium and it has 207% more calcium than canned tuna - orange has 43mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 978% more iron than orange - orange has 0.09mg 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 40% more potassium than orange - orange has 169mg 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 orange per 100 grams.
| Canned Tuna | Orange | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.011 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both canned tuna and orange contain significant amounts of linoleic acid.
| Canned Tuna | Orange | |
|---|---|---|
| linoleic acid | 0.055 G | 0.031 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.031 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 Orange (Oranges, raw, Florida) .
Canned Tuna g
()
|
Daily Values (%) |
Orange g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does orange or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and orange has 60% less calories than canned tuna - orange has 46 calories in 100g and canned tuna has 128 calories.
Is orange or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 32 times more protein than orange - orange has 0.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Does orange or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and canned tuna has no carbs..