Canned Tuna vs. Russet Potato
Nutrition comparison of Canned Tuna and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and russet potato:
- Both russet potato and canned tuna are high in potassium.
- Canned tuna is an excellent source of protein.
- Russet potato has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and russet potato has 38% less calories than canned tuna - russet potato has 79 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 much heavier in fat compared to russet potato per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Russet Potato | |
|---|---|---|
| Protein | 78% | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 22% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Russet potato has more dietary fiber than canned tuna - russet potato has 1.3g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Russet potato and canned tuna contain similar amounts of sugar - russet potato has 0.62g 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 10 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both russet potato and canned tuna are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Russet potato has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than canned tuna - russet potato has 5.7mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than russet potato - canned tuna has 6ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and canned tuna contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Russet potato and canned tuna contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Russet potato has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and russet potato contain significant amounts of riboflavin and Vitamin B6.
| Canned Tuna | Russet Potato | |
|---|---|---|
| Thiamin | 0.008 MG | 0.082 MG |
| Riboflavin | 0.044 MG | 0.033 MG |
| Niacin | 5.799 MG | 1.035 MG |
| Pantothenic acid | 0.124 MG | 0.301 MG |
| Vitamin B6 | 0.217 MG | 0.345 MG |
| Folate | 2 UG | 14 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Russet potato and canned tuna contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Russet potato and canned tuna contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both russet potato and canned tuna are high in potassium. Russet potato has 76% more potassium than canned tuna - russet potato has 417mg 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 russet potato per 100 grams.
| Canned Tuna | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.01 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both canned tuna and russet potato contain significant amounts of linoleic acid.
| Canned Tuna | Russet Potato | |
|---|---|---|
| linoleic acid | 0.055 G | 0.032 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Canned Tuna g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and russet potato has 40% less calories than canned tuna - russet potato has 79 calories in 100g and canned tuna has 128 calories.
Is russet potato or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 10 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and canned tuna has 23.6g of protein.
Does russet potato or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and canned tuna has no carbs..
Does russet potato or canned tuna contain more potassium?
Both russet potato and canned tuna are high in potassium. Russet potato has 80% more potassium than canned tuna - russet potato has 417mg of potassium in 100 grams and canned tuna has 237mg of potassium.