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Plate
Wild-Caught Sardines In Olive Oil1
VS
Leader
Albacore Solid White Tuna3

Albacore Solid White Tuna leads 3–1 · 4 categories decided · 2 ties

Both foods compared at 100 kcal.

The verdict

Albacore Solid White Tuna comes out ahead, winning 3 of 4 nutrient match-ups.

Pick Wild-Caught Sardines In Olive Oil for more iron.

Pick Albacore Solid White Tuna for more protein, less saturated fat and less sodium.

Evenly matched on fiber and sugar.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    7.33 g
    22.11 gWIN
  • Carbohydrate
    0 g
    0 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    0 g
    0 g
  • Total fat
    8 g
    1.58 g
  • Saturated fatless is better
    2 g
    0.26 gWIN
  • Sodiumless is better
    180 mg
    178.95 mgWIN
  • Potassiummore is better
    —
    —
  • Calciummore is better
    126.67 mg
    —
  • Ironmore is better
    WIN0.46 mg
    0.21 mg
  • Magnesiummore is better
    —
    —
  • Vitamin Cmore is better
    —
    —
  • 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.