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Plate
Spot, cooked
Spot, cooked1
VS
Leader
Albacore Tuna3

Albacore Tuna leads 3–1 · 4 categories decided · 1 tie

Both compared at 100 kcal.

The verdict

Albacore Tuna comes out ahead, winning 3 of 4 nutrient match-ups.

Pick Spot, cooked for less sodium.

Pick Albacore Tuna for more protein, less saturated fat 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
    15.02 g
    18.33 gWIN
  • Carbohydrate
    0 g
    0 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    —
    0 g
  • Total fat
    3.97 g
    2.78 g
  • Saturated fatless is better
    1.18 g
    0.83 gWIN
  • Sodiumless is better
    WIN23.42 mg
    172.22 mg
  • Potassiummore is better
    402.53 mg
    —
  • Calciummore is better
    11.39 mg
    —
  • Ironmore is better
    0.26 mg
    0.84 mgWIN
  • Magnesiummore is better
    34.18 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.