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Plate
Albacore Solid White Tuna1
VS
Orange roughy, cooked Leader
Orange roughy, cooked3

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

Both compared at 100 kcal.

The verdict

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

Pick Albacore Solid White Tuna for more protein.

Pick Orange roughy, 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
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN22.11 g
    21.56 g
  • Carbohydrate
    0 g
    0 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    0 g
    0 g
  • Total fat
    1.58 g
    0.86 g
  • Saturated fatless is better
    0.26 g
    0.03 gWIN
  • Sodiumless is better
    178.95 mg
    65.71 mgWIN
  • Potassiummore is better
    —
    172.38 mg
  • Calciummore is better
    —
    10.48 mg
  • Ironmore is better
    0.21 mg
    1.08 mgWIN
  • Magnesiummore is better
    —
    17.14 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.