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Plate
Albacore Solid White Tuna In Water2
VS
Squid (calamari), cooked
Squid (calamari), cooked2

Dead heat · 4 categories decided · 1 tie

Both compared at 100 kcal.

The verdict

It's a dead heat — each wins 2 of 4 match-ups.

Pick Albacore Solid White Tuna In Water for more protein and less saturated fat.

Pick Squid (calamari), cooked for less sodium and more iron.

Evenly matched on fiber.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN33.82 g
    10.25 g
  • Carbohydrate
    0 g
    4.45 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    0 g
    —
  • Total fat
    0.79 g
    4.27 g
  • Saturated fatless is better
    WIN0.52 g
    1.07 g
  • Sodiumless is better
    205.26 mg
    174.86 mgWIN
  • Potassiummore is better
    —
    159.43 mg
  • Calciummore is better
    —
    22.29 mg
  • Ironmore is better
    0.24 mg
    0.58 mgWIN
  • Magnesiummore is better
    —
    21.71 mg
  • Vitamin Cmore is better
    —
    2.4 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.