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Plate
Canned tuna in water, drained
Canned tuna in water, drained3
VS
Firm tofu Leader
Firm tofu6

Firm tofu leads 6–3 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Firm tofu comes out ahead, winning 6 of 9 nutrient match-ups.

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN21.99 g
    11.99 g
  • Carbohydrate
    0 g
    1.93 g
  • Fibermore is better
    0 g
    1.6 gWIN
  • Total sugarsless is better
    0 g
    —
  • Total fat
    0.71 g
    6.06 g
  • Saturated fatless is better
    WIN0.2 g
    0.88 g
  • Sodiumless is better
    43.1 mg
    9.72 mgWIN
  • Potassiummore is better
    WIN204.31 mg
    164.58 mg
  • Calciummore is better
    9.48 mg
    474.31 mgWIN
  • Ironmore is better
    1.32 mg
    1.85 mgWIN
  • Magnesiummore is better
    23.28 mg
    40.28 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.14 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