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Plate
Squid (calamari), cooked
Squid (calamari), cooked1
VS
Leader
Albacore Tuna3

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

Squid (calamari), cooked: 100 g · Albacore Tuna: serving (142 g).

The verdict

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

Pick Squid (calamari), 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
    175 kcal
    180 kcal
  • Proteinmore is better
    17.94 g
    33 gWIN
  • Carbohydrate
    7.79 g
    0 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    —
    0 g
  • Total fat
    7.48 g
    5 g
  • Saturated fatless is better
    1.88 g
    1.5 gWIN
  • Sodiumless is better
    WIN306 mg
    310 mg
  • Potassiummore is better
    279 mg
    —
  • Calciummore is better
    39 mg
    —
  • Ironmore is better
    1.01 mg
    1.51 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.