Canned Tuna vs. Trout
Nutrition comparison of Canned Tuna and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and trout:
- Both canned tuna and trout are high in calories, potassium and protein.
- Canned tuna has 64% less saturated fat than trout.
- Trout has more thiamin, riboflavin, folate and Vitamin B12, however, canned tuna contains more pantothenic acid.
- Trout has signficantly more Vitamin A than canned tuna.
- Trout has signficantly more Vitamin D than canned tuna.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canned tuna and trout are high in calories. Trout has 60% more calories than canned tuna - canned tuna has 128 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in fat and similar to trout for carbs. Canned tuna has a macronutrient ratio of 78:0:22 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Trout | |
|---|---|---|
| Protein | 78% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 22% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both trout and canned tuna are low in carbohydrates - trout has 0.1g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Trout and canned tuna contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and trout 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 trout has 24.4g of protein.
Fat
saturated fat
Canned tuna has 64% less saturated fat than trout - canned tuna has 0.79g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Canned tuna and trout contain similar amounts of cholesterol - canned tuna has 42mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Trout has more Vitamin C than canned tuna - trout has 3.4mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than canned tuna - canned tuna has 6ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than canned tuna - trout has 64.6iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Trout has more Vitamin E than canned tuna - trout has 3.3mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Trout and canned tuna contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Trout has more thiamin, riboflavin, folate and Vitamin B12, however, canned tuna contains more pantothenic acid. Both canned tuna and trout contain significant amounts of niacin and Vitamin B6.
| Canned Tuna | Trout | |
|---|---|---|
| Thiamin | 0.008 MG | 0.14 MG |
| Riboflavin | 0.044 MG | 0.11 MG |
| Niacin | 5.799 MG | 6.811 MG |
| Pantothenic acid | 0.124 MG | ~ |
| Vitamin B6 | 0.217 MG | 0.375 MG |
| Folate | 2 UG | 12 UG |
| Vitamin B12 | 1.17 UG | 4.47 UG |
Minerals
calcium
Trout has 121% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Canned tuna has 149% more iron than trout - canned tuna has 0.97mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both canned tuna and trout are high in potassium. Trout has 95% more potassium than canned tuna - canned tuna has 237mg of potassium per 100 grams and trout has 463mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, trout has more alpha linoleic acid (ALA) and DPA than canned tuna per 100 grams. Both canned tuna and trout contain significant amounts of DHA and EPA.
| Canned Tuna | Trout | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.268 G |
| DHA | 0.629 G | 0.631 G |
| EPA | 0.233 G | 0.265 G |
| DPA | 0.018 G | 0.111 G |
| Total | 0.951 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Trout | |
|---|---|---|
| linoleic acid | 0.055 G | 1.929 G |
| other omega 6 | 0.051 G | 0.053 G |
| Total | 0.106 G | 1.982 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 Trout (Trout, cooked, NS as to cooking method) .
Canned Tuna g
()
|
Daily Values (%) |
Cooked Trout 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 canned tuna or trout contain more calories in 100 grams?Both canned tuna and trout are high in calories. Trout has 60% more calories than canned tuna - canned tuna has 128 calories in 100g and trout has 205 calories.
Is canned tuna or trout better for protein?
Both canned tuna and trout 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 trout has 24.4g of protein.
Does canned tuna or trout contain more potassium?
Both canned tuna and trout are high in potassium. Trout has 100% more potassium than canned tuna - canned tuna has 237mg of potassium in 100 grams and trout has 463mg of potassium.