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Plate
Cod, cooked Leader
Cod, cooked3
VS
Albacore Solid White Tuna1

Cod, cooked leads 3–1 · 4 categories decided · 2 ties

Both compared at 100 kcal.

The verdict

Cod, cooked comes out ahead, winning 3 of 4 nutrient match-ups.

Pick Cod, cooked for less saturated fat, less sodium and more iron.

Pick Albacore Solid White Tuna for more protein.

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
    21.74 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
    0.82 g
    1.58 g
  • Saturated fatless is better
    WIN0.16 g
    0.26 g
  • Sodiumless is better
    WIN74.29 mg
    178.95 mg
  • Potassiummore is better
    232.38 mg
    —
  • Calciummore is better
    13.33 mg
    —
  • Ironmore is better
    WIN0.47 mg
    0.21 mg
  • Magnesiummore is better
    40 mg
    —
  • Vitamin Cmore is better
    0.95 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.