Kefir vs. Canned Tuna
Nutrition comparison of Kefir and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and canned tuna:
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- Kefir has 7.4 times less cholesterol than canned tuna.
- Kefir has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Kefir is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) 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
Canned tuna is high in calories and kefir has 66% less calories than canned tuna - kefir has 43 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, kefir is much lighter in protein, much heavier in carbs and similar to canned tuna for fat. Kefir has a macronutrient ratio of 35:44:21 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Canned Tuna | |
|---|---|---|
| Protein | 35% | 78% |
| Carbohydrates | 44% | ~ |
| Fat | 21% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both kefir and canned tuna are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than kefir - kefir has 4.6g 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 523% more protein than kefir - kefir has 3.8g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both kefir and canned tuna are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both kefir and canned tuna are low in trans fat - kefir has 0.04g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Kefir has 7.4 times less cholesterol than canned tuna - kefir has 5mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin C
Kefir and canned tuna contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 27 times more Vitamin A than canned tuna - kefir has 171ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than canned tuna - kefir has 41iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Kefir and canned tuna contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Kefir and canned tuna contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Kefir has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
| Kefir | Canned Tuna | |
|---|---|---|
| Thiamin | 0.03 MG | 0.008 MG |
| Riboflavin | 0.135 MG | 0.044 MG |
| Niacin | 0.15 MG | 5.799 MG |
| Pantothenic acid | 0.385 MG | 0.124 MG |
| Vitamin B6 | 0.058 MG | 0.217 MG |
| Folate | 13 UG | 2 UG |
| Vitamin B12 | 0.29 UG | 1.17 UG |
Minerals
calcium
Kefir is an excellent source of calcium and it has 829% more calcium than canned tuna - kefir has 130mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 23 times more iron than kefir - kefir has 0.04mg 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 45% more potassium than kefir - kefir has 164mg 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 alpha linoleic acid (ALA), DPA, DHA and EPA than kefir per 100 grams.
| Kefir | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.071 G |
| DPA | 0.001 G | 0.018 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| Total | 0.007 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and canned tuna contain significant amounts of linoleic acid.
| Kefir | Canned Tuna | |
|---|---|---|
| other omega 6 | 0.002 G | 0.051 G |
| linoleic acid | 0.042 G | 0.055 G |
| Total | 0.044 G | 0.106 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Kefir g
()
|
Daily Values (%) |
Canned Tuna 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 kefir or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and kefir has 70% less calories than canned tuna - kefir has 43 calories in 100g and canned tuna has 128 calories.
Is kefir or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 520% more protein than kefir - kefir has 3.8g of protein per 100 grams and canned tuna has 23.6g of protein.
Does kefir or canned tuna have more carbohydrates?
By weight, both kefir and canned tuna are low in carbohydrates - kefir has 4.8g of carbs for 100g and canned tuna has no carbs..
Does kefir or canned tuna contain more calcium?
Kefir is a rich source of calcium and it has 830% more calcium than canned tuna - kefir has 130mg of calcium in 100 grams and canned tuna has 14mg of calcium.