Tuna vs Chicken nutrition
Tuna (canned in water) has more salt and iron. Roasted chicken breast has more fat, calories and protein.
- Tuna (canned in water)100 g
- Roasted chicken breast100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Tuna (canned in water) | Roasted chicken breast | Daily Value |
|---|---|---|---|
| Calories | 86 kcal (4%) | 165 kcal (8%) | 2,000 kcal |
| Protein | 19.4 g (39%) | 31 g (62%) | 50 g |
| Fat | 0.96 g (1%) | 3.6 g (5%) | 78 g |
| Saturated fat | 0.21 g (1%) | 1 g (5%) | 20 g |
| Carbs | 0 g (0%) | 0 g (0%) | 275 g |
| Fiber | 0 g (0%) | 0 g (0%) | 28 g |
| Sugar | 0 g | 0 g | none set |
| Cholesterol | 36 mg (12%) | 85 mg (28%) | 300 mg |
| Salt (sodium) | 247 mg (11%) | 74 mg (3%) | 2,300 mg |
| Potassium | 179 mg (4%) | 256 mg (5%) | 4,700 mg |
| Calcium | 17 mg (1%) | 15 mg (1%) | 1,300 mg |
| Iron | 1.6 mg (9%) | 1 mg (6%) | 18 mg |
| Magnesium | 23 mg (5%) | 29 mg (7%) | 420 mg |
| Vitamin A | 17 µg (2%) | 6 µg (<1%) | 900 µg |
| Vitamin C | 0 mg (0%) | 0 mg (0%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares tuna (canned in water) and roasted chicken breast as USDA FoodData Central lists them: “Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)” (FDC 173709) and “Chicken, broilers or fryers, breast, meat only, cooked, roasted” (FDC 171477). All figures start from 100 grams of the edible part. A search for “tuna” is taken here as tuna (canned in water); tuna (canned in oil), cooked yellowfin tuna and raw bluefin tuna are in the comparer above. A search for “chicken” is taken here as roasted chicken breast; raw chicken breast, roasted chicken thigh, raw chicken thigh and roasted chicken wing are in the comparer above. One is listed canned and the other roasted. Cooking changes how much water is in 100 grams, so the same food can look richer or poorer per 100 g depending on its state.
Per 100 grams
Per 100 grams, tuna (canned in water) has more sodium (247 vs 74 mg, 3.3 times as much), calcium (17 vs 15 mg), iron (1.6 vs 1 mg, 1.6 times as much) and vitamin A (17 vs 6 µg, 2.8 times as much). Roasted chicken breast has more calories (165 vs 86 kcal, 1.9 times as much), protein (31 vs 19.4 g, 1.6 times as much), fat (3.6 vs 0.96 g, 3.7 times as much), saturated fat (1 vs 0.21 g, 4.8 times as much), cholesterol (85 vs 36 mg, 2.4 times as much), potassium (256 vs 179 mg) and magnesium (29 vs 23 mg). They are within 3% of each other for carbohydrate, fiber, sugars and vitamin C.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 3 oz of tuna (canned in water) (85.1 g) and ½ breast, bone and skin removed of roasted chicken breast (86 g). The two servings weigh about the same, so the per-serving picture follows the per-100 g one closely. No nutrient changes leader when you switch from 100 g to servings. One serving is 73.2 kcal of tuna (canned in water) against 142 kcal of roasted chicken breast.
For the same calories
To get 100 kcal you would eat 116 g of tuna (canned in water) or 60.6 g of roasted chicken breast. At that equal energy, tuna (canned in water) carries 22.6 g of protein and roasted chicken breast 18.8 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for protein (to tuna (canned in water)), potassium (to tuna (canned in water)) and magnesium (to tuna (canned in water)).
Where the calories come from
Roughly, 90% of the energy in tuna (canned in water) comes from protein, 10% from fat and 0% from carbohydrate; for roasted chicken breast it is 79%, 21% and 0%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
3 oz of tuna (canned in water) reaches its largest shares of the Daily Value in protein (33%), cholesterol (10%) and sodium (9%); ½ breast, bone and skin removed of roasted chicken breast reaches its largest shares of the Daily Value in protein (53%), cholesterol (24%) and magnesium (6%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.
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