Oatmeal vs. Canned Tuna
Nutrition comparison of Oatmeal and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and canned tuna:
- Both canned tuna and oatmeal are high in calories, potassium and protein.
- Oatmeal has more thiamin, riboflavin and folate, however, canned tuna contains more niacin, pantothenic acid and Vitamin B12.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) 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 canned tuna and oatmeal are high in calories. Oatmeal has 187% more calories than canned tuna - canned tuna has 128 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much lighter in protein, much heavier in carbs and lighter in fat compared to canned tuna per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Canned Tuna | |
|---|---|---|
| Protein | 17% | 78% |
| Carbohydrates | 69% | ~ |
| Fat | 15% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and canned tuna has less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - oatmeal has 9.8g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Oatmeal and canned tuna contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and oatmeal are high in protein. Canned tuna has 48% more protein than oatmeal - canned tuna has 23.6g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Canned tuna and oatmeal contain similar amounts of saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Oatmeal has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than oatmeal - canned tuna has 6ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal has more Vitamin E than canned tuna - oatmeal has 0.47mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and folate, however, canned tuna contains more niacin, pantothenic acid and Vitamin B12. Both oatmeal and canned tuna contain significant amounts of Vitamin B6.
| Oatmeal | Canned Tuna | |
|---|---|---|
| Thiamin | 0.73 MG | 0.008 MG |
| Riboflavin | 0.14 MG | 0.044 MG |
| Niacin | 0.78 MG | 5.799 MG |
| Pantothenic acid | ~ | 0.124 MG |
| Vitamin B6 | 0.12 MG | 0.217 MG |
| Folate | 32 UG | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 271% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 333% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both canned tuna and oatmeal are high in potassium. Oatmeal has 48% more potassium than canned tuna - canned tuna has 237mg of potassium per 100 grams and oatmeal has 350mg 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Oatmeal g
()
|
Daily Values (%) |
Canned Tuna 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 % |
|
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 canned tuna or oatmeal contain more calories in 100 grams?Both canned tuna and oatmeal are high in calories. Oatmeal has 190% more calories than canned tuna - canned tuna has 128 calories in 100g and oatmeal has 367 calories.
Is canned tuna or oatmeal better for protein?
Both canned tuna and oatmeal are high in protein. Canned tuna has 50% more protein than oatmeal - canned tuna has 23.6g of protein per 100 grams and oatmeal has 16g of protein.
Does oatmeal or canned tuna have more carbohydrates?
By weight, oatmeal is high in carbohydrates and canned tuna has fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and canned tuna has no carbs..
Does canned tuna or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 330% more iron than canned tuna - canned tuna has 0.97mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does canned tuna or oatmeal contain more potassium?
Both canned tuna and oatmeal are high in potassium. Oatmeal has 50% more potassium than canned tuna - canned tuna has 237mg of potassium in 100 grams and oatmeal has 350mg of potassium.