Canned Tuna vs. Sesame Seeds
Nutrition comparison of Canned Tuna and Sesame 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
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and sesame seeds:
- Both sesame seeds and canned tuna are high in calories, potassium and protein.
- Canned tuna has signficantly less carbohydrates than sesame seed.
- Sesame seed has more thiamin, riboflavin, Vitamin B6 and folate, however, canned tuna contains more Vitamin B12.
- Sesame seed is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and canned tuna are high in calories. Sesame seed has 341% more calories than canned tuna - sesame seed has 565 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 sesame seeds per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Sesame Seeds | |
|---|---|---|
| Protein | 78% | 11% |
| Carbohydrates | ~ | 17% |
| Fat | 22% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - sesame seed has 14g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both sesame seeds and canned tuna are high in protein. Canned tuna has 39% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and canned tuna has 88% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Sesame seed has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than sesame seed - canned tuna has 6ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, Vitamin B6 and folate, however, canned tuna contains more Vitamin B12. Both canned tuna and sesame seeds contain significant amounts of niacin and pantothenic acid.
| Canned Tuna | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.008 MG | 0.803 MG |
| Riboflavin | 0.044 MG | 0.251 MG |
| Niacin | 5.799 MG | 4.581 MG |
| Pantothenic acid | 0.124 MG | 0.051 MG |
| Vitamin B6 | 0.217 MG | 0.802 MG |
| Folate | 2 UG | 98 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 69 times more calcium than canned tuna - sesame seed has 989mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 14 times more iron than canned tuna - sesame seed has 14.8mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both sesame seeds and canned tuna are high in potassium. Sesame seed has 100% more potassium than canned tuna - sesame seed has 475mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than sesame seed per 100 grams.
| Canned Tuna | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.363 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.055 G | 20.654 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Canned Tuna g
()
|
Daily Values (%) |
Sesame Seeds g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 sesame seeds or canned tuna contain more calories in 100 grams?Both sesame seeds and canned tuna are high in calories. Sesame seed has 340% more calories than canned tuna - sesame seed has 565 calories in 100g and canned tuna has 128 calories.
Is sesame seeds or canned tuna better for protein?
Both sesame seeds and canned tuna are high in protein. Canned tuna has 40% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and canned tuna has 23.6g of protein.
Does sesame seeds or canned tuna contain more calcium?
Sesame seed is a rich source of calcium and it has 69 times more calcium than canned tuna - sesame seed has 989mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does sesame seeds or canned tuna contain more iron?
Sesame seed is an abundant source of iron and it has 14 times more iron than canned tuna - sesame seed has 14.8mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does sesame seeds or canned tuna contain more potassium?
Both sesame seeds and canned tuna are high in potassium. Sesame seed has 100% more potassium than canned tuna - sesame seed has 475mg of potassium in 100 grams and canned tuna has 237mg of potassium.