Granola vs. Canned Tuna
Nutrition comparison of Granola and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and canned tuna:
- Both granola and canned tuna are high in calories, potassium and protein.
- Canned tuna has 4 times less saturated fat than granola.
- Canned tuna has signficantly less sugar than granola.
- Granola has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber and iron.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and canned tuna are high in calories. Granola has 282% more calories than canned tuna - granola has 489 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, granola is much lighter in protein, much heavier in carbs and much heavier in fat compared to canned tuna per calorie. Granola has a macronutrient ratio of 11:44:45 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Canned Tuna | |
|---|---|---|
| Protein | 11% | 78% |
| Carbohydrates | 44% | ~ |
| Fat | 45% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and canned tuna has less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - granola has 8.9g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both granola and canned tuna are high in protein. Canned tuna has 73% more protein than granola - granola has 13.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Canned tuna has 4 times less saturated fat than granola - granola has 4g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both granola and canned tuna are low in trans fat - granola has 0.02g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Granola has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than canned tuna - granola has 1.2mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Granola and canned tuna contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has more Vitamin E than canned tuna - granola has 11.1mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Granola has more Vitamin K than canned tuna - granola has 5.3ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Granola has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both granola and canned tuna contain significant amounts of Vitamin B6.
| Granola | Canned Tuna | |
|---|---|---|
| Thiamin | 0.548 MG | 0.008 MG |
| Riboflavin | 0.354 MG | 0.044 MG |
| Niacin | 2.739 MG | 5.799 MG |
| Pantothenic acid | 0.752 MG | 0.124 MG |
| Vitamin B6 | 0.37 MG | 0.217 MG |
| Folate | 84 UG | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 443% more calcium than canned tuna - granola has 76mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Granola is an excellent source of iron and it has 307% more iron than canned tuna - granola has 4mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both granola and canned tuna are high in potassium. Granola has 127% more potassium than canned tuna - granola has 539mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more epa, dha and dpa than granola per 100 grams.
| Granola | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.071 G |
| EPA | 0.002 G | 0.233 G |
| DHA | ~ | 0.629 G |
| DPA | ~ | 0.018 G |
| Total | 0.613 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than canned tuna per 100 grams.
| Granola | Canned Tuna | |
|---|---|---|
| other omega 6 | ~ | 0.051 G |
| linoleic acid | 7.194 G | 0.055 G |
| Total | 7.194 G | 0.106 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: Granola (Cereals ready-to-eat, granola, homemade) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Granola g
()
|
Daily Values (%) |
Canned Tuna g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does granola or canned tuna contain more calories in 100 grams?Both granola and canned tuna are high in calories. Granola has 280% more calories than canned tuna - granola has 489 calories in 100g and canned tuna has 128 calories.
Is granola or canned tuna better for protein?
Both granola and canned tuna are high in protein. Canned tuna has 70% more protein than granola - granola has 13.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Does granola or canned tuna have more carbohydrates?
By weight, granola is high in carbohydrates and canned tuna has fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and canned tuna has no carbs..
Does granola or canned tuna contain more calcium?
Granola is a rich source of calcium and it has 440% more calcium than canned tuna - granola has 76mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does granola or canned tuna contain more iron?
Granola is an abundant source of iron and it has 310% more iron than canned tuna - granola has 4mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does granola or canned tuna contain more potassium?
Both granola and canned tuna are high in potassium. Granola has 130% more potassium than canned tuna - granola has 539mg of potassium in 100 grams and canned tuna has 237mg of potassium.