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Plate
Tilapia, cooked Leader
Tilapia, cooked3
VS
Albacore Tuna1

Tilapia, cooked leads 3–1 · 4 categories decided · 2 ties

Both compared at 100 kcal.

The verdict

Tilapia, cooked comes out ahead, winning 3 of 4 nutrient match-ups.

Pick Tilapia, cooked for more protein, less saturated fat and less sodium.

Pick Albacore Tuna for 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
    WIN20.43 g
    18.33 g
  • Carbohydrate
    0 g
    0 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    0 g
    0 g
  • Total fat
    2.07 g
    2.78 g
  • Saturated fatless is better
    WIN0.73 g
    0.83 g
  • Sodiumless is better
    WIN43.75 mg
    172.22 mg
  • Potassiummore is better
    296.88 mg
    —
  • Calciummore is better
    10.94 mg
    —
  • Ironmore is better
    0.54 mg
    0.84 mgWIN
  • Magnesiummore is better
    26.56 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.