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.
Detailed nutritional comparison of oatmeal and canned tuna 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: 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.


Image of Oatmeal src
Image of Canned Tuna src

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 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 Oatmeal or Canned Tuna .

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) .

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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.