Canned Tuna vs. Raw Pork
Nutrition comparison of Canned Tuna and Raw 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
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and raw pork:
- Both raw pork and canned tuna are high in calories, potassium and protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than raw pork.
- Raw pork has more thiamin, riboflavin and pantothenic acid.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and canned tuna are high in calories. Raw pork has 105% more calories than canned tuna - raw pork has 263 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 raw pork for carbs. Canned tuna has a macronutrient ratio of 78:0:22 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Raw Pork | |
|---|---|---|
| Protein | 78% | 26% |
| Carbohydrates | ~ | ~ |
| Fat | 22% | 74% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw pork and canned tuna are high in protein. Canned tuna has 40% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and canned tuna has 90% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Raw pork and canned tuna contain similar amounts of cholesterol - raw pork has 72mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin C
Raw pork has more Vitamin C than canned tuna - raw pork has 0.7mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Raw pork and canned tuna contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
The B Vitamins
Raw pork has more thiamin, riboflavin and pantothenic acid. Both canned tuna and raw pork contain significant amounts of niacin, Vitamin B6, folate and Vitamin B12.
| Canned Tuna | Raw Pork | |
|---|---|---|
| Thiamin | 0.008 MG | 0.732 MG |
| Riboflavin | 0.044 MG | 0.235 MG |
| Niacin | 5.799 MG | 4.338 MG |
| Pantothenic acid | 0.124 MG | 0.668 MG |
| Vitamin B6 | 0.217 MG | 0.383 MG |
| Folate | 2 UG | 5 UG |
| Vitamin B12 | 1.17 UG | 0.7 UG |
Minerals
calcium
Raw pork and canned tuna contain similar amounts of calcium - raw pork has 14mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Raw pork and canned tuna contain similar amounts of iron - raw pork has 0.88mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both raw pork and canned tuna are high in potassium. Raw pork has 21% more potassium than canned tuna - raw pork has 287mg 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 raw pork per 100 grams. Both canned tuna and raw pork contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Raw 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, raw pork has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Raw Pork | |
|---|---|---|
| linoleic acid | 0.055 G | 1.67 G |
| other omega 6 | 0.051 G | 0.08 G |
| Total | 0.106 G | 1.75 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 Raw Pork (Pork, fresh, ground, raw) .
Canned Tuna g
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Daily Values (%) |
Raw Pork g
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| 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% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw pork or canned tuna contain more calories in 100 grams?Both raw pork and canned tuna are high in calories. Raw pork has 110% more calories than canned tuna - raw pork has 263 calories in 100g and canned tuna has 128 calories.
Is raw pork or canned tuna better for protein?
Both raw pork and canned tuna are high in protein. Canned tuna has 40% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Does raw pork or canned tuna contain more potassium?
Both raw pork and canned tuna are high in potassium. Raw pork has 20% more potassium than canned tuna - raw pork has 287mg of potassium in 100 grams and canned tuna has 237mg of potassium.