Canned Tuna vs. Peanut Butter
Nutrition comparison of Canned Tuna and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and peanut butter:
- Both canned tuna and peanut butter are high in calories, potassium and protein.
- Canned tuna has signficantly less carbohydrates than peanut butter.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than peanut butter.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than canned tuna.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canned tuna and peanut butter are high in calories. Peanut butter has 360% more calories than canned tuna - canned tuna has 128 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, canned tuna is much heavier in protein, lighter in carbs and much lighter in fat compared to peanut butter per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Peanut Butter | |
|---|---|---|
| Protein | 78% | 15% |
| Carbohydrates | ~ | 14% |
| Fat | 22% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has signficantly less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - peanut butter has 8g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and peanut butter are high in protein. Canned tuna is very similar to canned tuna for protein - canned tuna has 23.6g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and canned tuna has 90% less saturated fat than peanut butter - canned tuna has 0.79g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Peanut butter has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than peanut butter - canned tuna has 6ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than canned tuna - peanut butter has 6.3mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Peanut butter and canned tuna contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, canned tuna contains more Vitamin B12. Both canned tuna and peanut butter contain significant amounts of Vitamin B6.
| Canned Tuna | Peanut Butter | |
|---|---|---|
| Thiamin | 0.008 MG | 0.106 MG |
| Riboflavin | 0.044 MG | 0.111 MG |
| Niacin | 5.799 MG | 13.696 MG |
| Pantothenic acid | 0.124 MG | 1.118 MG |
| Vitamin B6 | 0.217 MG | 0.418 MG |
| Folate | 2 UG | 92 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Peanut butter is a great source of calcium and it has 221% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 96% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both canned tuna and peanut butter are high in potassium. Peanut butter has 214% more potassium than canned tuna - canned tuna has 237mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than peanut butter per 100 grams. Both canned tuna and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.078 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.055 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.055 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Canned Tuna g
()
|
Daily Values (%) |
Peanut Butter g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 canned tuna or peanut butter contain more calories in 100 grams?Both canned tuna and peanut butter are high in calories. Peanut butter has 360% more calories than canned tuna - canned tuna has 128 calories in 100g and peanut butter has 589 calories.
Is canned tuna or peanut butter better for protein?
Both canned tuna and peanut butter are high in protein. Canned tuna is very similar to canned tuna for protein - canned tuna has 23.6g of protein per 100 grams and peanut butter has 24.1g of protein.
Does canned tuna or peanut butter contain more potassium?
Both canned tuna and peanut butter are high in potassium. Peanut butter has 210% more potassium than canned tuna - canned tuna has 237mg of potassium in 100 grams and peanut butter has 745mg of potassium.