Canned Tuna vs. Dates
Nutrition comparison of Canned Tuna and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and dates:
- Both dates and canned tuna are high in calories and potassium.
- Canned tuna is an excellent source of protein.
- Date has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
- Date is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and canned tuna are high in calories. Date has 116% more calories than canned tuna - date has 277 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 dates per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Dates | |
|---|---|---|
| Protein | 78% | 2% |
| Carbohydrates | ~ | 98% |
| Fat | 22% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and canned tuna has less carbohydrates than date - date has 75g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - date has 6.7g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Date is high in sugar and canned tuna has less sugar than date - date has 66.5g 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 12 times more protein than date - date has 1.8g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both canned tuna and dates are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Dates and canned tuna contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin K
Dates and canned tuna contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Date has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and dates contain significant amounts of riboflavin and Vitamin B6.
| Canned Tuna | Dates | |
|---|---|---|
| Thiamin | 0.008 MG | 0.05 MG |
| Riboflavin | 0.044 MG | 0.06 MG |
| Niacin | 5.799 MG | 1.61 MG |
| Pantothenic acid | 0.124 MG | 0.805 MG |
| Vitamin B6 | 0.217 MG | 0.249 MG |
| Folate | 2 UG | 15 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Date is an excellent source of calcium and it has 357% more calcium than canned tuna - date has 64mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Dates and canned tuna contain similar amounts of iron - date has 0.9mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both dates and canned tuna are high in potassium. Date has 194% more potassium than canned tuna - date has 696mg of potassium per 100 grams and canned tuna has 237mg of potassium.
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 Dates (Dates, medjool) .
Canned Tuna g
()
|
Daily Values (%) |
Dates 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 % |
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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 dates or canned tuna contain more calories in 100 grams?Both dates and canned tuna are high in calories. Date has 120% more calories than canned tuna - date has 277 calories in 100g and canned tuna has 128 calories.
Is dates or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 12 times more protein than date - date has 1.8g of protein per 100 grams and canned tuna has 23.6g of protein.
Does dates or canned tuna have more carbohydrates?
By weight, date is high in carbohydrates and canned tuna has fewer carbohydrates than date - date has 75g of carbs for 100g and canned tuna has no carbs..
Does dates or canned tuna contain more calcium?
Date is a rich source of calcium and it has 360% more calcium than canned tuna - date has 64mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does dates or canned tuna contain more potassium?
Both dates and canned tuna are high in potassium. Date has 190% more potassium than canned tuna - date has 696mg of potassium in 100 grams and canned tuna has 237mg of potassium.