61points

Light Tuna (canned in oil, salted, drained)

vs

Light Tuna (canned in oil, salted, drained) review: 68 facts and highlights

Light Tuna (canned in oil, salted, drained)
Light Tuna (canned in oil, salted, drained)
61
points

Why is Light Tuna (canned in oil, salted, drained) better than the average?

  • more lipids per 100g
    8.21gvs4.37g
  • more proteins per 100g
    29.13gvs19.33g
  • more ash per 100g
    2.76gvs1.49g
  • more phosphorus per 100g
    311mgvs229.08mg
  • more iron content per 100g
    1.39mgvs1.17mg
  • more sodium per 100g
    416mgvs130.7mg
  • more food energy (kJ) per 100g
    830kJvs512.06kJ
  • more selenium per 100g
    76µgvs39.12µg

Top nutrition facts and health benefits

General values

1. more proteins per 100g

29.13g

Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

Best

Tilapia (raw)

208g

2. smaller amount of sugars per 100g

0g

The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.

Best

Yellowfin Tuna (raw)

0g

3. higher water content per 100g

59.83g

Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.

Best

Pink Salmon (canned, unsalted)

703g

4. more dietary fiber per 100g

0g

Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.

Best

Yellowfin Tuna (raw)

0g

5. more iron content per 100g

1.39mg

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

Best

Red Caviar

11.88mg

6. more carbohydrates per 100g

0g

Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.

Best

Whelk (raw)

7.76g

Fats

1. more lipids per 100g

8.21g

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

Best

Red Caviar

17.9g

2. more saturated fatty acids per 100g

1.53g

Saturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.

Best

Wild Atlantic Salmon (raw)

981g

3. more monounsaturated fatty acids per 100g

2.95g

A form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

Best

Pink Salmon (canned, drained, skinless, boneless)

971g

4. more polyunsaturated fatty acids per 100g

2.88g

A form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

Best

Chum Salmon (raw)

898g

5. less cholesterol per 100g

18mg

Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.

Best

Light Tuna (canned in oil, unsalted, drained)

18mg

Minerals

1. more zinc per 100g

0.9mg

Zinc plays an important part in cell division and in strengthening the immune system.

Best

Eastern Oyster (canned)

90.95mg

2. more ash per 100g

2.76g

The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).

Best

European Anchovy (canned in oil, drained)

11.1g

3. more phosphorus per 100g

311mg

Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.

Best

Atlantic Sardine (canned in oil, drained, with bones)

490mg

4. more magnesium per 100g

31mg

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

Best

Red Caviar

300mg

5. more potassium per 100g

207mg

Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.

Best

European Anchovy (canned in oil, drained)

544mg

6. more calcium content per 100g

13mg

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.

Best

Atlantic Sardine (canned in oil, drained, with bones)

382mg

Vitamins

1. more vitamin A (IU) per 100g

77IU

Vitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.

Best

Bluefin Tuna (raw)

2183IU

2. more vitamin K per 100g

44µg

Vitamin K refers to a group of fat-soluble vitamins (K1 and K2) needed for the synthesis of proteins that ensure blood coagulation and help bone metabolism.

Best

Light Tuna (canned in oil, salted, drained)

44µg

3. more vitamin C per 100g

0mg

Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.

Best

Pacific Oyster (raw)

8mg

4. more thiamin per 100g

38mg

Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.

Best

Florida Pompano (raw)

560mg

5. more riboflavin per 100g

120mg

Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.

Best

Red Caviar

620mg

6. more niacin per 100g

12.4mg

Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.

Best

Wild Eastern Oyster (raw)

925mg

Antioxidants

1. more beta-tocopherol per 100g

2mg

Beta-tocopherol is a type of vitamin E, that acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting.

Best

Light Tuna (canned in oil, salted, drained)

2mg

2. more gamma-tocopherol per 100g

3.96mg

Gamma-tocopherol is one of the chemical compounds of the vitamin E group, found in soybeans and corn oil. It acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting

Best

Rainbow Trout (raw)

4mg

3. more delta-tocopherol per 100g

1.24mg

Delta-tocopherol is one of the chemical compounds of the vitamin E group. It acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting

Best

Atlantic Salmon (raw)

5mg

Amino acids

1. more valine per 100g

1.5g

Valine is an essential amino acid promoting normal growth, tissue repair, blood sugar regulation, muscle coordination, emotions and mental vigor. It helps maintaining proper nitrogen balance in the body and can serve as an energy source for muscle tissues.

Best

Pumpkin Seed Sunfish (raw)

999g

2. more tryptophan per 100g

326g

Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.

Best

Light Tuna (canned in oil, unsalted, drained)

326g

3. more isoleucine per 100g

1.34g

Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

Best

Wild Coho Salmon (raw)

996g

4. more leucine per 100g

2.37g

Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

Best

Blue Mussel (raw)

838g

5. more lysine per 100g

2.67g

Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.

Best

Blue Mussel (raw)

889g

6. more methionine per 100g

862g

Methionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure.

Best

Light Tuna (canned in oil, unsalted, drained)

862g

Miscellaneous

1. more alpha carotene per 100g

0µg

Alpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. It helps maintaining healthy bones, skin and vision, as well as a strong immune system.

Best

Yellowfin Tuna (raw)

0µg

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