Canned Tuna vs. Brussels Sprouts
Nutrition comparison of Canned Tuna and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and brussels sprouts:
- Both brussels sprouts and canned tuna are high in potassium.
- Brussels sprout has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K and dietary fiber.
- Canned tuna is an excellent source of protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than brussels sprout.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and brussels sprout has 66% less calories than canned tuna - brussels sprout has 43 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in carbs and heavier in fat compared to brussels sprouts per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Brussels Sprouts | |
|---|---|---|
| Protein | 78% | 26% |
| Carbohydrates | ~ | 68% |
| Fat | 22% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than brussels sprout - brussels sprout has 9g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - brussels sprout has 3.8g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than brussels sprout - brussels sprout has 2.2g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Canned tuna is an excellent source of protein and it has 599% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both brussels sprouts and canned tuna are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Brussels sprout has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and brussels sprout does not contain significant amounts.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has more Vitamin C than canned tuna - brussels sprout has 85mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Brussels sprout has 533% more Vitamin A than canned tuna - brussels sprout has 38ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Brussels sprout has more Vitamin E than canned tuna - brussels sprout has 0.88mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has more Vitamin K than canned tuna - brussels sprout has 177ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Brussels sprout has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and brussels sprouts contain significant amounts of riboflavin and Vitamin B6.
| Canned Tuna | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.008 MG | 0.139 MG |
| Riboflavin | 0.044 MG | 0.09 MG |
| Niacin | 5.799 MG | 0.745 MG |
| Pantothenic acid | 0.124 MG | 0.309 MG |
| Vitamin B6 | 0.217 MG | 0.219 MG |
| Folate | 2 UG | 61 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 200% more calcium than canned tuna - brussels sprout has 42mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Brussels sprout has 44% more iron than canned tuna - brussels sprout has 1.4mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both brussels sprouts and canned tuna are high in potassium. Brussels sprout has 64% more potassium than canned tuna - brussels sprout has 389mg 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 brussels sprout per 100 grams. Both canned tuna and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Canned Tuna | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.099 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both canned tuna and brussels sprouts contain significant amounts of linoleic acid.
| Canned Tuna | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.055 G | 0.045 G |
| other omega 6 | 0.051 G | 0.001 G |
| Total | 0.106 G | 0.046 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 Brussels Sprouts (Brussels sprouts, raw) .
Canned Tuna g
()
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Daily Values (%) |
Brussels Sprouts g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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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% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and brussels sprout has 70% less calories than canned tuna - brussels sprout has 43 calories in 100g and canned tuna has 128 calories.
Is brussels sprouts or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 600% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Does brussels sprouts or canned tuna have more carbohydrates?
By weight, canned tuna has fewer carbohydrates than brussels sprout - brussels sprout has 9g of carbs for 100g and canned tuna has no carbs..
Does brussels sprouts or canned tuna contain more potassium?
Both brussels sprouts and canned tuna are high in potassium. Brussels sprout has 60% more potassium than canned tuna - brussels sprout has 389mg of potassium in 100 grams and canned tuna has 237mg of potassium.