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Plate
Canned tuna in water, drained
Canned tuna in water, drained2
VS
Greek yogurt, plain Leader
Greek yogurt, plain5

Greek yogurt, plain leads 5–2 · 7 categories decided

Canned tuna in water, drained: 100 g · Greek yogurt, plain: 100 g.

The verdict

Greek yogurt, plain comes out ahead, winning 5 of 7 nutrient match-ups.

Pick Canned tuna in water, drained for more protein and more iron.

Pick Greek yogurt, plain for more fiber, less saturated fat, less sodium, more calcium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    116 kcal
    54 kcal
  • Proteinmore is better
    WIN25.51 g
    9.53 g
  • Carbohydrate
    0 g
    3.43 g
  • Fibermore is better
    0 g
    0.2 gWIN
  • Total sugarsless is better
    0 g
    —
  • Total fat
    0.82 g
    0.24 g
  • Saturated fatless is better
    0.23 g
    0.15 gWIN
  • Sodiumless is better
    50 mg
    37 mgWIN
  • Potassiummore is better
    237 mg
    —
  • Calciummore is better
    11 mg
    112 mgWIN
  • Ironmore is better
    WIN1.53 mg
    0.03 mg
  • Magnesiummore is better
    27 mg
    —
  • Vitamin Cmore is better
    0 mg
    0.3 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 Greek yogurt, plain · Foodatron