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.
Detailed nutritional comparison of canned tuna and dates 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 Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.


Image of Canned Tuna src
Image of Dates src

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, 2:97:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Canned Tuna Dates
Protein 78% 2%
Carbohydrates ~ 97%
Fat 22% 1%
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 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 Dates .

Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Dates (Dates, medjool) .

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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.

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