Canned Tuna vs. Tofu
Nutrition comparison of Canned Tuna and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and tofu:
- Both canned tuna and tofu are high in protein.
- Canned tuna is a great source of potassium.
- Tofu has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and tofu has 41% less calories than canned tuna - canned tuna has 128 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, canned tuna is much heavier in protein, lighter in carbs and much lighter in fat compared to tofu per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Tofu | |
|---|---|---|
| Protein | 78% | 39% |
| Carbohydrates | ~ | 9% |
| Fat | 22% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and canned tuna are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than canned tuna - tofu has 0.3g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Tofu and canned tuna contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and tofu are high in protein. Canned tuna has 192% more protein than tofu - canned tuna has 23.6g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both canned tuna and tofu are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Tofu has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and canned tuna contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than tofu - canned tuna has 6ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and canned tuna contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Tofu and canned tuna contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Tofu has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both canned tuna and tofu contain significant amounts of riboflavin and pantothenic acid.
| Canned Tuna | Tofu | |
|---|---|---|
| Thiamin | 0.008 MG | 0.081 MG |
| Riboflavin | 0.044 MG | 0.052 MG |
| Niacin | 5.799 MG | 0.195 MG |
| Pantothenic acid | 0.124 MG | 0.068 MG |
| Vitamin B6 | 0.217 MG | 0.047 MG |
| Folate | 2 UG | 15 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Tofu is an excellent source of calcium and it has 24 times more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 453% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Canned tuna is a great source of potassium and it has 96% more potassium than tofu - canned tuna has 237mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than tofu per 100 grams.
| Canned Tuna | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.319 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Tofu | |
|---|---|---|
| linoleic acid | 0.055 G | 2.38 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 2.38 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Canned Tuna g
()
|
Daily Values (%) |
Tofu 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 tofu contain more calories in 100 grams?Canned tuna is high in calories and tofu has 40% less calories than canned tuna - canned tuna has 128 calories in 100g and tofu has 76 calories.
Is canned tuna or tofu better for protein?
Both canned tuna and tofu are high in protein. Canned tuna has 190% more protein than tofu - canned tuna has 23.6g of protein per 100 grams and tofu has 8.1g of protein.
Does canned tuna or tofu contain more calcium?
Tofu is a rich source of calcium and it has 24 times more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and tofu has 350mg of calcium.
Does canned tuna or tofu contain more iron?
Tofu is an abundant source of iron and it has 450% more iron than canned tuna - canned tuna has 0.97mg of iron in 100 grams and tofu has 5.4mg of iron.