Dead heat · 4 categories decided · 1 tie
Albacore Solid White Tuna: serving (153 g) · Squid (calamari), cooked: 100 g.
The verdict
It's a dead heat — each wins 2 of 4 match-ups.
Pick Albacore Solid White Tuna for more protein and less saturated fat.
Pick Squid (calamari), cooked for less sodium and more iron.
Evenly matched on fiber.
Head-to-head
- Energy190 kcal175 kcal
- Proteinmore is betterWIN42 g17.94 g
- Carbohydrate0 g7.79 g
- Fibermore is better0 g0 g
- Total sugarsless is better0 g—
- Total fat3 g7.48 g
- Saturated fatless is betterWIN0.5 g1.88 g
- Sodiumless is better340 mg306 mgWIN
- Potassiummore is better—279 mg
- Calciummore is better—39 mg
- Ironmore is better0.4 mg1.01 mgWIN
- Magnesiummore is better—38 mg
- Vitamin Cmore is better—4.2 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.