Canned Tuna vs. Cashews

Nutrition comparison of Canned Tuna and Cashews


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of canned tuna versus cashews (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in canned tuna and cashews:

  • Both cashews and canned tuna are high in calories, potassium and protein.
  • Cashew has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
  • Cashew is an excellent source of dietary fiber and iron.
  • For omega-3 fatty acids, canned tuna has more dha, epa and dpa than cashew.
Detailed nutritional comparison of canned tuna and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Canned Tuna src
Image of Cashews src

Calories and Carbs

calories

Both cashews and canned tuna are high in calories. Cashew has 332% more calories than canned tuna - cashew has 553 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 lighter in fat compared to cashews per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Canned Tuna Cashews
Protein 78% 12%
Carbohydrates ~ 21%
Fat 22% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and canned tuna has less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and canned tuna does not contain significant amounts.

dietary fiber

Cashew is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - cashew has 3.3g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.

sugar

Canned tuna has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and canned tuna does not contain significant amounts.

Protein

protein

Both cashews and canned tuna are high in protein. Canned tuna has 30% more protein than cashew - cashew has 18.2g of protein per 100 grams and canned tuna has 23.6g of protein.

Fat

saturated fat

Cashew is high in saturated fat and canned tuna has 90% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.

cholesterol

Cashew has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and cashew does not contain significant amounts.

Vitamins

Vitamin C

Cashews and canned tuna contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.

Vitamin A

Canned tuna has more Vitamin A than cashew - canned tuna has 6ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin E

Cashew has more Vitamin E than canned tuna - cashew has 0.9mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.

Vitamin K

Cashew has more Vitamin K than canned tuna - cashew has 34.1ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.

The B Vitamins

Cashew has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and cashews contain significant amounts of riboflavin and Vitamin B6.

Canned Tuna Cashews
Thiamin 0.008 MG 0.423 MG
Riboflavin 0.044 MG 0.058 MG
Niacin 5.799 MG 1.062 MG
Pantothenic acid 0.124 MG 0.864 MG
Vitamin B6 0.217 MG 0.417 MG
Folate 2 UG 25 UG
Vitamin B12 1.17 UG ~

Minerals

calcium

Cashew has 164% more calcium than canned tuna - cashew has 37mg of calcium per 100 grams and canned tuna has 14mg of calcium.

iron

Cashew is an excellent source of iron and it has 589% more iron than canned tuna - cashew has 6.7mg of iron per 100 grams and canned tuna has 0.97mg of iron.

potassium

Both cashews and canned tuna are high in potassium. Cashew has 178% more potassium than canned tuna - cashew has 660mg 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 cashew per 100 grams. Both canned tuna and cashews contain significant amounts of alpha linoleic acid (ALA).

Canned Tuna Cashews
alpha linoleic acid 0.071 G 0.062 G
DHA 0.629 G ~
EPA 0.233 G ~
DPA 0.018 G ~
Total 0.951 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, cashew has more linoleic acid than canned tuna per 100 grams.

Canned Tuna Cashews
linoleic acid 0.055 G 7.782 G
other omega 6 ~ 0.266 G
Total 0.055 G 8.048 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 Cashews .

Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or canned tuna contain more calories in 100 grams?
Both cashews and canned tuna are high in calories. Cashew has 330% more calories than canned tuna - cashew has 553 calories in 100g and canned tuna has 128 calories.

Is cashews or canned tuna better for protein?
Both cashews and canned tuna are high in protein. Canned tuna has 30% more protein than cashew - cashew has 18.2g of protein per 100 grams and canned tuna has 23.6g of protein.

Does cashews or canned tuna contain more iron?
Cashew is an abundant source of iron and it has 590% more iron than canned tuna - cashew has 6.7mg of iron in 100 grams and canned tuna has 0.97mg of iron.

Does cashews or canned tuna contain more potassium?
Both cashews and canned tuna are high in potassium. Cashew has 180% more potassium than canned tuna - cashew has 660mg of potassium in 100 grams and canned tuna has 237mg of potassium.