Canned Tuna vs. Zucchini
Nutrition comparison of Canned Tuna and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and zucchini:
- Both zucchini and canned tuna are high in potassium.
- Canned tuna is an excellent source of protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than zucchini.
- Zucchini has more thiamin, riboflavin and folate, however, canned tuna contains more niacin and Vitamin B12.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and zucchini has 87% less calories than canned tuna - zucchini has 17 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 zucchini per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Zucchini | |
|---|---|---|
| Protein | 78% | 24% |
| Carbohydrates | ~ | 62% |
| Fat | 22% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and canned tuna are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Zucchini has more dietary fiber than canned tuna - zucchini has 1g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than zucchini - zucchini has 2.5g 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 18 times more protein than zucchini - zucchini has 1.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both zucchini and canned tuna are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Zucchini has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and zucchini does not contain significant amounts.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than canned tuna - zucchini has 17.9mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Zucchini and canned tuna contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Zucchini and canned tuna contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Zucchini and canned tuna contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Zucchini has more thiamin, riboflavin and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and zucchini contain significant amounts of pantothenic acid and Vitamin B6.
| Canned Tuna | Zucchini | |
|---|---|---|
| Thiamin | 0.008 MG | 0.045 MG |
| Riboflavin | 0.044 MG | 0.094 MG |
| Niacin | 5.799 MG | 0.451 MG |
| Pantothenic acid | 0.124 MG | 0.204 MG |
| Vitamin B6 | 0.217 MG | 0.163 MG |
| Folate | 2 UG | 24 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Zucchini and canned tuna contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 162% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both zucchini and canned tuna are high in potassium. Zucchini has a little more potassium (10%) than canned tuna by weight - zucchini has 261mg 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 DHA, EPA and DPA than zucchini per 100 grams. Both canned tuna and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.061 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both canned tuna and zucchini contain significant amounts of linoleic acid.
| Canned Tuna | Zucchini | |
|---|---|---|
| linoleic acid | 0.055 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.055 G | 0.031 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Canned Tuna or Zucchini .
Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Canned Tuna g
()
|
Daily Values (%) |
Zucchini 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 zucchini or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and zucchini has 90% less calories than canned tuna - zucchini has 17 calories in 100g and canned tuna has 128 calories.
Is zucchini or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 18 times more protein than zucchini - zucchini has 1.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Does zucchini or canned tuna have more carbohydrates?
By weight, both zucchini and canned tuna are low in carbohydrates - zucchini has 3.1g of carbs for 100g and canned tuna has no carbs..
Does zucchini or canned tuna contain more potassium?
Both zucchini and canned tuna are high in potassium. Zucchini has a little more potassium ( 10%) than canned tuna by weight - zucchini has 261mg of potassium in 100 grams and canned tuna has 237mg of potassium.