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Plate
Swordfish, cooked
Swordfish, cooked1
VS
Leader
Albacore Tuna3

Albacore Tuna leads 3–1 · 4 categories decided · 2 ties

Both compared at 100 kcal.

The verdict

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

Pick Swordfish, cooked for less sodium.

Pick Albacore Tuna for more protein, less saturated fat 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
    13.63 g
    18.33 gWIN
  • Carbohydrate
    0 g
    0 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    0 g
    0 g
  • Total fat
    4.61 g
    2.78 g
  • Saturated fatless is better
    1.11 g
    0.83 gWIN
  • Sodiumless is better
    WIN56.4 mg
    172.22 mg
  • Potassiummore is better
    290.12 mg
    —
  • Calciummore is better
    3.49 mg
    —
  • Ironmore is better
    0.26 mg
    0.84 mgWIN
  • Magnesiummore is better
    20.35 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.