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Plate
Whole egg, raw
Whole egg, raw2
VS
Yellowfin tuna, cooked Leader
Yellowfin tuna, cooked6

Yellowfin tuna, cooked leads 6–2 · 8 categories decided · 2 ties

Both foods compared at 100 kcal.

The verdict

Yellowfin tuna, cooked comes out ahead, winning 6 of 8 nutrient match-ups.

Pick Whole egg, raw for more calcium and more iron.

Pick Yellowfin tuna, cooked for more protein, less sugar, less saturated fat, less sodium, more potassium and more magnesium.

Evenly matched on fiber and vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    8.78 g
    22.42 gWIN
  • Carbohydrate
    0.5 g
    0 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    0.26 g
    0 gWIN
  • Total fat
    6.65 g
    0.45 g
  • Saturated fatless is better
    2.19 g
    0.16 gWIN
  • Sodiumless is better
    99.3 mg
    41.54 mgWIN
  • Potassiummore is better
    96.5 mg
    405.38 mgWIN
  • Calciummore is better
    WIN39.16 mg
    3.08 mg
  • Ironmore is better
    WIN1.22 mg
    0.71 mg
  • Magnesiummore is better
    8.39 mg
    32.31 mgWIN
  • Vitamin Cmore is better
    0 mg
    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.