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Albacore Solid White Tuna In Water1
VS
Tilapia, cooked Leader
Tilapia, cooked3

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

Albacore Solid White Tuna In Water: serving (153 g) · Tilapia, cooked: 100 g.

The verdict

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

Pick Albacore Solid White Tuna In Water for more protein.

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

Evenly matched on fiber and sugar.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    190 kcal
    128 kcal
  • Proteinmore is better
    WIN64.26 g
    26.15 g
  • Carbohydrate
    0 g
    0 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    0 g
    0 g
  • Total fat
    1.5 g
    2.65 g
  • Saturated fatless is better
    0.99 g
    0.94 gWIN
  • Sodiumless is better
    390 mg
    56 mgWIN
  • Potassiummore is better
    —
    380 mg
  • Calciummore is better
    —
    14 mg
  • Ironmore is better
    0.46 mg
    0.69 mgWIN
  • Magnesiummore is better
    —
    34 mg
  • Vitamin Cmore is better
    —
    0 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.