Canned Tuna vs. Edamame

Nutrition comparison of Canned Tuna and Edamame


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

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

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

  • Both edamame and canned tuna are high in calories, potassium and protein.
  • Edamame has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
  • Edamame is a great source of iron.
  • Edamame is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of canned tuna and edamame 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 Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Canned Tuna src
Image of Edamame src

Calories and Carbs

calories

Both edamame and canned tuna are high in calories. Edamame is very similar to edamame for calories - edamame has 121 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 lighter in fat compared to edamame per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Canned Tuna Edamame
Protein 78% 37%
Carbohydrates ~ 27%
Fat 22% 36%
Alcohol ~ ~

carbohydrates

Canned tuna has less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and canned tuna does not contain significant amounts.

dietary fiber

Edamame is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - edamame has 5.2g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.

sugar

Canned tuna has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and canned tuna does not contain significant amounts.

Protein

protein

Both edamame and canned tuna are high in protein. Canned tuna has 98% more protein than edamame - edamame has 11.9g of protein per 100 grams and canned tuna has 23.6g of protein.

Fat

saturated fat

Both edamame and canned tuna are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.

trans fat

Both edamame and canned tuna are low in trans fat - edamame has 0.01g of trans fat per 100 grams and canned tuna does not contain significant amounts.

cholesterol

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

Vitamins

Vitamin C

Edamame has more Vitamin C than canned tuna - edamame has 6.1mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.

Vitamin A

Edamame and canned tuna contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.

Vitamin E

Edamame has more Vitamin E than canned tuna - edamame has 0.68mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.

Vitamin K

Edamame has more Vitamin K than canned tuna - edamame has 26.7ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.

The B Vitamins

Edamame has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.

Canned Tuna Edamame
Thiamin 0.008 MG 0.2 MG
Riboflavin 0.044 MG 0.155 MG
Niacin 5.799 MG 0.915 MG
Pantothenic acid 0.124 MG 0.395 MG
Vitamin B6 0.217 MG 0.1 MG
Folate 2 UG 311 UG
Vitamin B12 1.17 UG ~

Minerals

calcium

Edamame is an excellent source of calcium and it has 350% more calcium than canned tuna - edamame has 63mg of calcium per 100 grams and canned tuna has 14mg of calcium.

iron

Edamame is a great source of iron and it has 134% more iron than canned tuna - edamame has 2.3mg of iron per 100 grams and canned tuna has 0.97mg of iron.

potassium

Both edamame and canned tuna are high in potassium. Edamame has 84% more potassium than canned tuna - edamame has 436mg of potassium per 100 grams and canned tuna has 237mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than edamame per 100 grams.

Canned Tuna Edamame
alpha linoleic acid 0.071 G 0.358 G
DHA 0.629 G ~
EPA 0.233 G 0.003 G
DPA 0.018 G ~
Total 0.951 G 0.361 G

omega 6s

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

Canned Tuna Edamame
linoleic acid 0.055 G 1.792 G
other omega 6 ~ 0.002 G
Total 0.055 G 1.794 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 Edamame (Edamame, frozen, prepared) .

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FAQ

Does edamame or canned tuna contain more calories in 100 grams?
Both edamame and canned tuna are high in calories. Edamame is quite similar to edamame for calories - edamame has 121 calories in 100g and canned tuna has 128 calories.

Is edamame or canned tuna better for protein?
Both edamame and canned tuna are high in protein. Canned tuna has 100% more protein than edamame - edamame has 11.9g of protein per 100 grams and canned tuna has 23.6g of protein.

Does edamame or canned tuna contain more calcium?
Edamame is a rich source of calcium and it has 350% more calcium than canned tuna - edamame has 63mg of calcium in 100 grams and canned tuna has 14mg of calcium.

Does edamame or canned tuna contain more potassium?
Both edamame and canned tuna are high in potassium. Edamame has 80% more potassium than canned tuna - edamame has 436mg of potassium in 100 grams and canned tuna has 237mg of potassium.