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.
Detailed nutritional comparison of canned tuna and tofu 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: 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.


Image of Canned Tuna src
Image of Tofu src

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 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 Canned Tuna or Tofu .

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) .

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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.

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