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Bluefin tuna, cooked
Bluefin tuna, cooked3
VS
Flounder/sole, cooked Leader
Flounder/sole, cooked4

Flounder/sole, cooked leads 4–3 · 7 categories decided · 2 ties

Both foods compared at 100 kcal.

The verdict

Flounder/sole, cooked comes out ahead, winning 4 of 7 nutrient match-ups.

Pick Bluefin tuna, cooked for less sodium, more iron and more magnesium.

Pick Flounder/sole, cooked for more protein, less saturated fat, more potassium and more calcium.

Evenly matched on fiber and vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    16.26 g
    17.72 gWIN
  • Carbohydrate
    0 g
    0 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    —
    0 g
  • Total fat
    3.41 g
    2.76 g
  • Saturated fatless is better
    0.88 g
    0.63 gWIN
  • Sodiumless is better
    WIN27.17 mg
    422.09 mg
  • Potassiummore is better
    175.54 mg
    229.07 mgWIN
  • Calciummore is better
    5.43 mg
    29.07 mgWIN
  • Ironmore is better
    WIN0.71 mg
    0.27 mg
  • Magnesiummore is better
    WIN34.78 mg
    25.58 mg
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.