Canned Tuna vs. Hemp Seeds

Nutrition comparison of Canned Tuna and Hemp Seeds


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

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

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

  • Both hemp seeds and canned tuna are high in calories, potassium and protein.
  • Canned tuna has signficantly less saturated fat than hemp seed.
  • Hemp seed has more thiamin, riboflavin, Vitamin B6 and folate, however, canned tuna contains more pantothenic acid and Vitamin B12.
  • Hemp seed is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of canned tuna and hemp seeds 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 Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Canned Tuna src
Image of Hemp Seeds src

Calories and Carbs

calories

Both hemp seeds and canned tuna are high in calories. Hemp seed has 332% more calories than canned tuna - hemp seed has 553 calories per 100 grams and canned tuna has 128 calories.

For macronutrient ratios, canned tuna is much heavier in protein, lighter in carbs and much lighter in fat compared to hemp seeds per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Canned Tuna Hemp Seeds
Protein 78% 21%
Carbohydrates ~ 6%
Fat 22% 73%
Alcohol ~ ~

carbohydrates

Canned tuna has less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and canned tuna does not contain significant amounts.

dietary fiber

Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - hemp seed has 4g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.

sugar

Canned tuna has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and canned tuna does not contain significant amounts.



Protein

protein

Both hemp seeds and canned tuna are high in protein. Hemp seed has 34% more protein than canned tuna - hemp seed has 31.6g of protein per 100 grams and canned tuna has 23.6g of protein.

Fat

saturated fat

Canned tuna has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Hemp seeds and canned tuna contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.

Vitamin A

Hemp seeds and canned tuna contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.

Vitamin E

Hemp seed has more Vitamin E than canned tuna - hemp seed has 0.8mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.

The B Vitamins

Hemp seed has more thiamin, riboflavin, Vitamin B6 and folate, however, canned tuna contains more pantothenic acid and Vitamin B12. Both canned tuna and hemp seeds contain significant amounts of niacin.

Canned Tuna Hemp Seeds
Thiamin 0.008 MG 1.275 MG
Riboflavin 0.044 MG 0.285 MG
Niacin 5.799 MG 9.2 MG
Pantothenic acid 0.124 MG ~
Vitamin B6 0.217 MG 0.6 MG
Folate 2 UG 110 UG
Vitamin B12 1.17 UG ~

Minerals

calcium

Hemp seed is an excellent source of calcium and it has 400% more calcium than canned tuna - hemp seed has 70mg of calcium per 100 grams and canned tuna has 14mg of calcium.

iron

Hemp seed is an excellent source of iron and it has 720% more iron than canned tuna - hemp seed has 8mg of iron per 100 grams and canned tuna has 0.97mg of iron.

potassium

Both hemp seeds and canned tuna are high in potassium. Hemp seed has 406% more potassium than canned tuna - hemp seed has 1200mg of potassium per 100 grams and canned tuna has 237mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Canned Tuna Hemp Seeds
alpha linoleic acid 0.071 G 10.024 G
DHA 0.629 G ~
EPA 0.233 G ~
DPA 0.018 G ~
Total 0.951 G 10.024 G

omega 6s

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

Canned Tuna Hemp Seeds
linoleic acid 0.055 G 27.459 G
other omega 6 ~ 1.34 G
Total 0.055 G 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .

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