Canned Tuna vs. Pork
Nutrition comparison of Canned Tuna and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and pork:
- Both pork and canned tuna are high in calories, potassium and protein.
- Canned tuna has 55% less cholesterol than pork.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than pork.
- Pork has more thiamin, riboflavin and pantothenic acid, however, canned tuna contains more Vitamin B12.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and canned tuna are high in calories. Pork has 132% more calories than canned tuna - pork has 297 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in fat and similar to pork for carbs. Canned tuna has a macronutrient ratio of 78:0:22 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Pork | |
|---|---|---|
| Protein | 78% | 36% |
| Carbohydrates | ~ | ~ |
| Fat | 22% | 65% |
| Alcohol | ~ | ~ |
Protein
protein
Both pork and canned tuna are high in protein. Pork has a little more protein (9%) than canned tuna by weight - pork has 25.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Pork is high in saturated fat and canned tuna has 90% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Canned tuna has 55% less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than canned tuna - pork has 0.7mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Pork and canned tuna contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than canned tuna - pork has 21iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Pork and canned tuna contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin and pantothenic acid, however, canned tuna contains more Vitamin B12. Both canned tuna and pork contain significant amounts of niacin, Vitamin B6 and folate.
| Canned Tuna | Pork | |
|---|---|---|
| Thiamin | 0.008 MG | 0.706 MG |
| Riboflavin | 0.044 MG | 0.22 MG |
| Niacin | 5.799 MG | 4.206 MG |
| Pantothenic acid | 0.124 MG | 0.52 MG |
| Vitamin B6 | 0.217 MG | 0.391 MG |
| Folate | 2 UG | 6 UG |
| Vitamin B12 | 1.17 UG | 0.54 UG |
Minerals
calcium
Pork has 57% more calcium than canned tuna - pork has 22mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Pork and canned tuna contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both pork and canned tuna are high in potassium. Pork has 53% more potassium than canned tuna - pork has 362mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than pork per 100 grams. Both canned tuna and pork contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Pork | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.07 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Pork | |
|---|---|---|
| linoleic acid | 0.055 G | 1.64 G |
| other omega 6 | 0.051 G | 0.08 G |
| Total | 0.106 G | 1.72 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 Pork (Pork, fresh, ground, cooked) .
Canned Tuna g
()
|
Daily Values (%) |
Cooked Pork g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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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 % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
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% |
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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 % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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MG % | |
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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 pork or canned tuna contain more calories in 100 grams?Both pork and canned tuna are high in calories. Pork has 130% more calories than canned tuna - pork has 297 calories in 100g and canned tuna has 128 calories.
Is pork or canned tuna better for protein?
Both pork and canned tuna are high in protein. Pork has a little more protein ( 10%) than canned tuna by weight - pork has 25.7g of protein per 100 grams and canned tuna has 23.6g of protein.
Does pork or canned tuna contain more potassium?
Both pork and canned tuna are high in potassium. Pork has 50% more potassium than canned tuna - pork has 362mg of potassium in 100 grams and canned tuna has 237mg of potassium.