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Plate
Shad, cooked
Shad, cooked1
VS
Leader
Albacore Tuna2

Albacore Tuna leads 2–1 · 3 categories decided · 1 tie

Both compared at 100 kcal.

The verdict

Albacore Tuna comes out ahead, winning 2 of 3 nutrient match-ups.

Pick Shad, cooked for less sodium.

Pick Albacore Tuna for more protein 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
    8.62 g
    18.33 gWIN
  • Carbohydrate
    0 g
    0 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    —
    0 g
  • Total fat
    7 g
    2.78 g
  • Saturated fatless is better
    —
    0.83 g
  • Sodiumless is better
    WIN25.79 mg
    172.22 mg
  • Potassiummore is better
    195.24 mg
    —
  • Calciummore is better
    23.81 mg
    —
  • Ironmore is better
    0.49 mg
    0.84 mgWIN
  • Magnesiummore is better
    15.08 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.