Wheat Flour vs. Canned Tuna
Nutrition comparison of Wheat Flour and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and canned tuna:
- Both wheat flour and canned tuna are high in calories and protein.
- Canned tuna is a great source of potassium.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than wheat flour.
- Wheat flour has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B6 and Vitamin B12.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and canned tuna are high in calories. Wheat flour has 182% more calories than canned tuna - wheat flour has 361 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to canned tuna per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Canned Tuna | |
|---|---|---|
| Protein | 14% | 78% |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and canned tuna has less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than canned tuna - wheat flour has 2.4g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Wheat flour and canned tuna contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both wheat flour and canned tuna are high in protein. Canned tuna has 97% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both wheat flour and canned tuna are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Wheat flour has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than wheat flour - canned tuna has 6ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than canned tuna - wheat flour has 0.4mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Wheat flour and canned tuna contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more Vitamin B6 and Vitamin B12. Both wheat flour and canned tuna contain significant amounts of niacin.
| Wheat Flour | Canned Tuna | |
|---|---|---|
| Thiamin | 0.812 MG | 0.008 MG |
| Riboflavin | 0.512 MG | 0.044 MG |
| Niacin | 7.554 MG | 5.799 MG |
| Pantothenic acid | 0.438 MG | 0.124 MG |
| Vitamin B6 | 0.037 MG | 0.217 MG |
| Folate | 183 UG | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
Wheat flour and canned tuna contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 355% more iron than canned tuna - wheat flour has 4.4mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Canned tuna is a great source of potassium and it has 137% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour per 100 grams. Both wheat flour and canned tuna contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.043 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than canned tuna per 100 grams.
| Wheat Flour | Canned Tuna | |
|---|---|---|
| linoleic acid | 0.685 G | 0.055 G |
| other omega 6 | ~ | 0.051 G |
| Total | 0.685 G | 0.106 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 Wheat Flour or Canned Tuna .
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Wheat Flour g
()
|
Daily Values (%) |
Canned Tuna g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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% |
|
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% |
|
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% |
|
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% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 wheat flour or canned tuna contain more calories in 100 grams?Both wheat flour and canned tuna are high in calories. Wheat flour has 180% more calories than canned tuna - wheat flour has 361 calories in 100g and canned tuna has 128 calories.
Is wheat flour or canned tuna better for protein?
Both wheat flour and canned tuna are high in protein. Canned tuna has 100% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and canned tuna has 23.6g of protein.
Does wheat flour or canned tuna have more carbohydrates?
By weight, wheat flour is high in carbohydrates and canned tuna has fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and canned tuna has no carbs..
Does wheat flour or canned tuna contain more iron?
Wheat flour is an abundant source of iron and it has 360% more iron than canned tuna - wheat flour has 4.4mg of iron in 100 grams and canned tuna has 0.97mg of iron.