Nutrition Comparison Tool
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Fish, tuna, light, canned in oil, drained solids
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Fish, tuna, light, canned in water, drained solids
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Canned White Tuna (Water Packed)
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 14% DV 289 calories
  • Fish, tuna, light, canned in water, drained solids 1 can (x1) 7% DV 142 calories
  • Canned White Tuna (Water Packed) 3 oz (x1) 5% DV 109 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 15% DV 12g
  • Fish, tuna, light, canned in water, drained solids 1 can (x1) 2% DV 1.6g
  • Canned White Tuna (Water Packed) 3 oz (x1) 3% DV 2.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 0% DV 0g
  • Fish, tuna, light, canned in water, drained solids 1 can (x1) 0% DV 0g
  • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 85% DV 42.5g
  • Fish, tuna, light, canned in water, drained solids 1 can (x1) 64% DV 32.1g
  • Canned White Tuna (Water Packed) 3 oz (x1) 40% DV 20.1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 9% DV 26.3mg
  • Fish, tuna, light, canned in water, drained solids 1 can (x1) 20% DV 59.4mg
  • Canned White Tuna (Water Packed) 3 oz (x1) 12% DV 35.7mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 11% DV 2.2g
  • Fish, tuna, light, canned in water, drained solids 1 can (x1) 2% DV 0.35g
  • Canned White Tuna (Water Packed) 3 oz (x1) 3% DV 0.67g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 0% DV 0g
  • Fish, tuna, light, canned in water, drained solids 1 can (x1) 0% DV 0g
  • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 0% DV 0g
  • Fish, tuna, light, canned in water, drained solids 1 can (x1) 0% DV 0g
  • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 11% DV 2mg
  • Fish, tuna, light, canned in water, drained solids 1 can (x1) 15% DV 2.7mg
  • Canned White Tuna (Water Packed) 3 oz (x1) 5% DV 0.82mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 1% DV 19mg
  • Fish, tuna, light, canned in water, drained solids 1 can (x1) 2% DV 28.1mg
  • Canned White Tuna (Water Packed) 3 oz (x1) 1% DV 11.9mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 6% DV 302.2mg
  • Fish, tuna, light, canned in water, drained solids 1 can (x1) 6% DV 295.3mg
  • Canned White Tuna (Water Packed) 3 oz (x1) 4% DV 201.5mg
Comparison Table

Table Legend

  1. Fish, tuna, light, canned in oil, drained solids
  2. Fish, tuna, light, canned in water, drained solids
  3. Canned White Tuna (Water Packed)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 146 165 85
Calories
(%DV)		 289
(14%)		 142
(7%)		 109
(5%)
Fat (g)
(%DV)		 12
(15%)		 1.6
(2%)		 2.5
(3%)
Protein (g)
(%DV)		 42.5
(85%)		 32.1
(64%)		 20.1
(40%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 26.3
(9%)		 59.4
(20%)		 35.7
(12%)
Saturated Fats (g)
(%DV)		 2.2
(11%)		 0.35
(2%)		 0.67
(3%)
Net-Carbs (g) 0
0
0
Trans Fatty Acids (g) --
0
--
  Minerals
Food # 1 2 3
Weight (g) 146 165 85
Calcium (mg)
(%DV)		 19
(1%)		 28.1
(2%)		 11.9
(1%)
Iron, Fe (mg)
(%DV)		 2
(11%)		 2.7
(15%)		 0.82
(5%)
Potassium, K (mg)
(%DV)		 302.2
(6%)		 295.3
(6%)		 201.5
(4%)
Magnesium (mg)
(%DV)		 45.3
(11%)		 37.9
(9%)		 28.1
(7%)
Phosphorus, P (mg)
(%DV)		 454.1
(36%)		 229.4
(18%)		 184.5
(15%)
Sodium (mg)
(%DV)		 607.4
(25%)		 407.5
(17%)		 320.5
(13%)
Zinc, Zn (mg)
(%DV)		 1.3
(12%)		 1.1
(10%)		 0.41
(4%)
Copper, Cu (mg)
(%DV)		 0.1
(12%)		 0.08
(9%)		 0.03
(4%)
Manganese (mg)
(%DV)		 0.02
(1%)		 0.03
(1%)		 0.02
(1%)
Selenium, Se (mcg)
(%DV)		 111
(202%)		 116.5
(212%)		 55.8
(102%)
Fluoride, F (mcg)
(%AI)		 45.3
(1%)		 30.7
(1%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
15.5
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 146 165 85
Vitamin A, RAE (mcg)
(%DV)		 33.6
(4%)		 28.1
(3%)		 5.1
(1%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.06
(5%)		 0.05
(4%)		 0.01
(1%)
Riboflavin (B2) (mg)
(%DV)		 0.18
(13%)		 0.14
(11%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 18.1
(113%)		 16.7
(105%)		 4.9
(31%)
Vitamin B5 (PA) (mg)
(%DV)		 0.54
(11%)		 0.24
(5%)		 0.11
(2%)
Vitamin B6 (mg)
(%DV)		 0.16
(9%)		 0.53
(31%)		 0.18
(11%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 7.3
(2%)		 6.6
(2%)		 1.7
(0%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 7.3
(2%)		 6.6
(2%)		 1.7
(0%)
Folate DFE (mcg)
(%)		 7.3
(2%)		 6.6
(2%)		 1.7
(0%)
Choline (mg)
(%DV)		 42.8
(8%)		 48.3
(9%)		 24.9
(5%)
Vitamin B12 (mcg)
(%DV)		 3.2
(134%)		 4.2
(175%)		 0.99
(41%)
Retinol (mcg) 33.6
28.1
5.1
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 112.4 94.1 17
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 1.3
(8%)		 0.54
(4%)		 0.72
(5%)
Vitamin D (mcg)
(%DV)		 9.8
(49%)		 2
(10%)		 1.7
(9%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 9.8
2
1.7
Vitamin D (IU)
(%DV)		 392.7
(49%)		 77.6
(10%)		 68
(9%)
Vitamin K (mcg)
(%DV)		 64.2
(54%)		 0.33
(0%)		 2.1
(2%)
Vitamin K1 (mcg) --
0
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 146 165 85
Water (g) 87.4
128.9
62.2
Ash (g) 4
2
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 29.83
16.61
11.52
  Carbohydrates
Food # 1 2 3
Weight (g) 146 165 85
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
Glucose (Dextrose) (g) --
--
--
Fructose (g) --
--
--
Lactose (g) --
--
--
Maltose (g) --
--
--
Galactose (g) --
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 146 165 85
Monounsaturated Fats (g) 4.306
0.177
0.666
Polyunsaturated Fats (g) 4.212
0.457
0.943
Omega 3s (g)
(%AI)		 0.108
(7%)		 0.003
(0%)		 0.748
(47%)
Omega 6s (g)
(%AI)		 3.917
(23%)		 0.023
(0%)		 0.047
(0%)
Omega 3 to Omega 6 Ratio 0.03
0.14
16
Omega 6 to Omega 3 Ratio 36.26
7
0.06
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.003
(0%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.039
0.046
0.198
Docosapentaenoic Acid (DPA) (g) 0
0.007
0.015
Docosahexaenoic Acid (DHA) (g) 0.147
0.323
0.535
n-3-Eicosatrienoic Acid (20:3) (g) --
0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.023
--
gamma-Linolenic Acid (GLA) (g) --
0
--
c-c-n6-Eicosadienoic Acid (g) --
0.003
--
DHG-linolenic acid (DGLA) (g) --
0
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0.008
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.039
0.017
0.07
Pentadecanoic Acid (15:0) (g) --
0.008
--
Palmitic Acid (16:0) (g) 2.066
0.21
0.503
Margaric Acid (17:0) (g) --
0.01
--
Stearic Acid (18:0) (g) 0.134
0.086
0.1
Arachidic Acid (20:0) (g) --
0.003
--
Behenic Acid (22:0) (g) --
0.002
--
Lignoceric Acid (24:0) (g) --
0.002
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
--
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0.121
0.025
0.122
cis-Palmitoleic Acid (16:1 cis) (g) --
0.023
--
Heptadecenoic Acid (17:1) (g) --
0.005
--
Oleic Acid (18:1) (g) 4.145
0.139
0.44
c-Oleic Acid (18:1 cis) (g) --
0.137
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.039
0.007
0.066
Docosenoic Acid (22:1) (g) 0
0
0.037
c-Docosenoic Acid (22:1 c) (g) --
0
--
c-Tetracosenoic Acid (24:1 c) (g) --
0.002
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 3.917
0.023
0.047
Conjugated Linoleic Acid (CLAs) (g) --
0
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.108
0.003
0.06
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0.003
0.043
Eicosatrienoic Acid (20:3) (g) --
0.002
--
Eicosatetraenoic Acid 20:4 (g) 0
0.041
0.043
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
0.003
--
Trans Fats  
t-Polyenoic Fats (g) --
0
--
t-Monoenoic Fats (g) --
0.002
--
t-Palmitoleic Acid (16:1 t) (g) --
0.002
--
t-Oleic Acid (18:1 t) (g) --
0
--
t-Docosenoic Acid (22:1 t) (g) --
0
--
t-Octadecadienoic Acid (18:2 t) (g) --
0
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 146 165 85
Essential  
Histidine (mg)
(%RDI)		 1253
(179%)		 904
(129%)		 591
(84%)
Isoleucine (mg)
(%RDI)		 1959
(140%)		 1416
(101%)		 925
(66%)
Leucine (mg)
(%RDI)		 3457
(127%)		 2498
(92%)		 1632
(60%)
Lysine (mg)
(%RDI)		 3906
(186%)		 2823
(134%)		 1844
(88%)
Methionine (mg)
(%RDI)		 1259
(173%)		 909
(125%)		 594
(82%)
Phenylalanine (mg)
(%RDI)		 1660
(190%)		 1200
(137%)		 784
(90%)
Threonine (mg)
(%RDI)		 1864
(178%)		 1348
(128%)		 880
(84%)
Tryptophan (mg)
(%RDI)		 476
(170%)		 345
(123%)		 225
(80%)
Valine (mg)
(%RDI)		 2191
(120%)		 1582
(87%)		 1034
(57%)
Conditional  
Arginine (mg) 2545
1840
1201
Cystine (mg)
(%RDI)		 456
(159%)		 330
(115%)		 215
(75%)
Glycine (mg) 2041
1475
964
Proline (mg) 1504
1087
710
Tyrosine (mg)
(%RDI)		 1435
(164%)		 1038
(119%)		 677
(77%)
Non-Essential  
Alanine (mg) 2573
1860
1214
Aspartic acid (mg) 4355
3147
2056
Betaine (mg) --
4
--
Glutamic acid (mg) 6350
4587
2997
Hydroxyproline (mg) --
--
--
Serine (mg) 1736
1254
819
Data Source
Fish, tuna, light, canned in oil, drained solids
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Fish, tuna, light, canned in water, drained solids
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Canned White Tuna (Water Packed)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.