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Canned tuna in water, drained
Canned tuna in water, drained2
VS
Firm tofu Leader
Firm tofu6

Firm tofu leads 6–2 · 8 categories decided · 1 tie

Canned tuna in water, drained: 100 g · Firm tofu: 100 g.

The verdict

Firm tofu comes out ahead, winning 6 of 8 nutrient match-ups.

Pick Canned tuna in water, drained for more protein and less saturated fat.

Pick Firm tofu for more fiber, less sodium, more calcium, more iron, more magnesium and more vitamin C.

Evenly matched on potassium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    116 kcal
    144 kcal
  • Proteinmore is better
    WIN25.51 g
    17.27 g
  • Carbohydrate
    0 g
    2.78 g
  • Fibermore is better
    0 g
    2.3 gWIN
  • Total sugarsless is better
    0 g
    —
  • Total fat
    0.82 g
    8.72 g
  • Saturated fatless is better
    WIN0.23 g
    1.26 g
  • Sodiumless is better
    50 mg
    14 mgWIN
  • Potassiummore is better
    237 mg
    237 mg
  • Calciummore is better
    11 mg
    683 mgWIN
  • Ironmore is better
    1.53 mg
    2.66 mgWIN
  • Magnesiummore is better
    27 mg
    58 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.2 mgWIN
  • 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.

Canned tuna in water, drained vs Firm tofu · Foodatron