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Salmon vs. Tuna — Nutrition and Health Impact Comparison

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Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on February 06, 2024
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Salmon
vs
Tuna

Summary

Tuna is higher in protein, while salmon is 21 times richer in fats, particularly the polyunsaturated omega-3 fatty acids, and overall higher in calories. Salmon is also higher in cholesterol.

Salmon provides 17 times more folate (vitamin B9) and is a good source of vitamin C, unlike tuna. Then again, tuna is a better source of minerals such as magnesium, phosphorus, potassium, iron, selenium, and zinc.

Tuna and salmon can have various beneficial effects on health when consumed in moderation.

Introduction

Salmon and tuna are two of the most widely consumed fish in the world. Growing in similar conditions, the nutrition composition of these fishes can be very similar. However, in this article, we will also discuss the dissimilarities between salmon and tuna and what impacts these differences have on health.  

Nutrition

The nutritional values below are presented for farmed Atlantic salmon and fresh bluefin tuna cooked by dry heating.

Macronutrients and Calories

Overall, salmon and tuna have similar nutritional densities, salmon being only a little denser. Salmon comprises 65% water and 35% nutrients, while tuna contains 69% water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
1
:
3
Tuna
Contains more Fats +1993.2%
Contains more Protein +31.9%
Contains more Other +60%
Equal in Water - 68.98
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +1993.2%
Contains more Protein +31.9%
Contains more Other +60%
Equal in Water - 68.98

Salmon and tuna also have the same average serving size of three ounces, equal to 85 grams.

Calories

Salmon is somewhat higher in calories, providing 206 calories per 100g serving, while tuna contains 130 calories.

Protein

While both these fish are great sources of proteins, tuna is richer in this macronutrient. One hundred-gram serving of salmon contains nearly 22g of protein, whereas an equal amount of tuna has about 29g of protein.

Interestingly enough, raw tuna and salmon are much more similar in their macronutrient compositions, containing nearly the same amounts of protein (2, 3).

The quality of protein found in salmon and tuna is excellent, as they both contain high amounts of all essential amino acids.

Fats

When looking at the fat compositions of these two, salmon is almost 21 times higher in fats but has a somewhat more favorable fat composition. While the predominant fats found in salmon and tuna are polyunsaturated and monounsaturated fatty acids, tuna has a slightly higher percentage of saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
2
:
1
Tuna
Contains more Monounsaturated Fat +2929.7%
Contains more Polyunsaturated fat +2501.7%
Contains less Saturated Fat -91.4%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +2929.7%
Contains more Polyunsaturated fat +2501.7%
Contains less Saturated Fat -91.4%

That being said, being lower in fats overall, tuna contains fewer grams of saturated fats.

Salmon contains more cholesterol. One hundred-gram serving of salmon contains 63mg of cholesterol, while the same amount of tuna has 47mg of cholesterol.

Carbohydrates

Both tuna and salmon do not contain a notable amount of carbohydrates.

Vitamins

Salmon and tuna are both rich in various vitamins. 

Salmon provides 17 times more folate or vitamin B9 and richer in vitamins A, D, E, B1, B5, and B12. Salmon also falls in the top 32% of foods as a source of vitamin C, which tuna lacks entirely.

Conversely, tuna is a better source of vitamins B2, B3, and B6.

Salmon and tuna contain a similar level of vitamin K. 

Consuming 100g of these fish can provide 98-116% of the daily value (DV) for vitamin B12. In addition, you can meet your daily vitamin B6 needs by consuming two servings of tuna, which provides 100% of the DV for this nutrient.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon
8
:
3
Tuna
Contains more Vitamin A +253.8%
Contains more Vitamin E +293.1%
Contains more Vitamin D +555%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +153.7%
Contains more Vitamin B5 +341.6%
Contains more Folate +1600%
Contains more Vitamin B12 +19.1%
Contains more Vitamin B3 +174.3%
Contains more Vitamin B6 +60.4%
Equal in Vitamin B2 - 0.137
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +253.8%
Contains more Vitamin E +293.1%
Contains more Vitamin D +555%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +153.7%
Contains more Vitamin B5 +341.6%
Contains more Folate +1600%
Contains more Vitamin B12 +19.1%
Contains more Vitamin B3 +174.3%
Contains more Vitamin B6 +60.4%
Equal in Vitamin B2 - 0.137
Equal in Vitamin K - 0.1

Minerals

Tuna is the winner in the category of minerals, containing higher levels of magnesium, phosphorus, iron, potassiumselenium, and zinc. Tuna is also a little lower in sodium.

However, salmon is richer in calcium, copper, and manganese. 

Notably, 50g of tuna can provide about 98% of the DV for selenium. 

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon
3
:
7
Tuna
Contains more Calcium +275%
Contains more Copper +14%
Contains more Manganese +23.1%
Contains more Iron +170.6%
Contains more Magnesium +40%
Contains more Phosphorus +32.1%
Contains more Potassium +37.2%
Contains less Sodium -11.5%
Contains more Selenium +161.4%
Equal in Zinc - 0.45
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +275%
Contains more Copper +14%
Contains more Manganese +23.1%
Contains more Iron +170.6%
Contains more Magnesium +40%
Contains more Phosphorus +32.1%
Contains more Potassium +37.2%
Contains less Sodium -11.5%
Contains more Selenium +161.4%
Equal in Zinc - 0.45

Glycemic Index

As salmon and tuna contain no carbohydrates, the glycemic index is considered to be 0. You can find more information about the glycemic index of foods containing no carbohydrates on our website.

Insulin Index

The insulin index of foods demonstrates how much the given food raises blood insulin levels after intake.

While there has not yet been research regarding the insulin index of salmon, this index has been measured to be 22 for tuna. This is considered a low insulin index.

Acidity

Fresh tuna is a little more acidic when compared to fresh salmon. The pH value of fresh tuna falls in the range of 5.2 to 6.1, while the pH of fresh salmon falls between 6.1 to 6.3 (1, 4). Both fresh tuna and fresh salmon are slightly acidic. The pH of the fish increases, becoming more alkaline as it starts to spoil.

We can also measure acidity by looking at the potential renal acid load or the food's PRAL value. This value demonstrates how much acid or base the food produces inside the organism.

The PRAL values for tuna and salmon are 14.1 and 5.9, respectively. This shows that tuna is significantly more acid-producing than salmon.

Weight Loss & Diets

Salmon and tuna contain a similar amount of calories. One serving of salmon or tuna, while providing a moderate amount of calories, also supplies numerous healthy nutrients.

Salmon containing slightly fewer calories per serving might be the better choice for a low-calorie diet. Tuna, on the other hand, is the preferred option for a low-fat diet. Tuna and salmon both fit well into low-carb and low-glycemic-index diets.

Studies have shown that incorporating lean or fatty fish into restricted-energy diets results in greater weight loss than the same restricted-energy diet without seafood (5).

The supplementation of protein found in salmon, hydrolysate, has been demonstrated to positively affect body mass index in overweight people (6).

Consumption of boiled tuna has also been shown to have potential anti-obesity effects in obese mice (7).

Health Benefits

Now that we know what nutritional components these fish contain, we will examine how they affect our health.

Cardiovascular Health

Section reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan

One study concluded that consuming tuna and other broiled or baked fish, but not fried fish or fish sandwiches, was associated with a lower risk of ischemic heart disease, especially decreasing the risk of death from arrhythmic ischemic heart disease (8). 

Supplementation of fish products rich in omega-3 fatty acids, such as salmon or tuna, and a weight loss diet can substantially reduce the risk of heart disease in overweight patients with high blood pressure (9).

Omega-3 fatty acids have also been found to possess anti-triglyceridemic, hemostatic, antiarrhythmic, anti-atherogenic, and antithrombotic qualities, improving the heart’s structure and function (10). 

Overall, consuming both tuna and salmon is associated with better heart health. 
The American Heart Association recommends the consumption of fatty fish twice a week (11). 

According to research, combining statins (such as Atorvastatin, Rosuvastatin, etc.) with omega-3 fats is an effective and well-tolerated treatment for dyslipidemia. This combination may also benefit patients with a recent myocardial infarction. 

Diabetes

Tuna and salmon, containing no carbohydrates, cause little to no effect on blood glucose levels after consumption.

Daily consumption of one serving of lean, but not fatty, fish has been studied to have beneficial effects on type 2 diabetes (12). As salmon and tuna are fatty fish, most studies show their consumption does not significantly affect the development of diabetes (13).

Nervous System

Chronic psychological or physiological stress can cause neuroinflammation, which is linked to the development of depression. Omega-3 PUFAs and their derivatives have been shown to reduce neuroinflammation and improve brain health. Low omega-3 PUFA levels, particularly EPA, have been linked to negative mood, poor cognitive performance, sleep disturbance, aggression, and impulsive conduct. Products high in omega-3 PUFAs may help with these symptoms (14).

Immune Function

Salmon is richer in vitamins D and E, essential to maintaining a healthy antioxidative state and immune system (15)(16). 

Cancer

Limited evidence suggests that fish consumption can decrease the risk of colorectal and liver cancers (17).

Fish high in omega-3 fatty acids may also improve prostate cancer survival rates (18).

Downsides and Risks

Diabetes

A potential correlation has been discovered between an increased risk of diabetes and the consumption of farmed salmon, as it may contain persistent organic pollutants that cause insulin resistance and obesity in laboratory mice (19). Wild salmon does not pose similar risks.

Cancer

While baked fish might positively affect health, a high intake of grilled or broiled and charbroiled or barbecued fish may increase the risk of stomach cancer (20).

Mercury Poisoning

Mercury is a toxic metal found in our environment due to pollution. Consequently, when fish consume mercury, they can be a source of mercury poisoning for humans. Wild fish contain higher mercury content than farmed fish.

One study has found wild bluefin tuna contains higher mercury levels than Atlantic and chinook salmon (21).

Most commercial seafood has been studied to contain less than the maximum residue limit of mercury (22) and to be a good source of omega-3 fatty acids (23). However, pregnant women are still advised to stay away from fish high in mercury, as high levels of this toxin are hazardous for developing brains (24).

Classification

The term salmon includes multiple species of fish that belong to the Salmonidae family. Other types of fish in this family include trout and whitefish.

Salmon is classified as part of the oily fish species; therefore, they are high in omega-3 fatty acids and fat-soluble vitamins.

Tuna, also known as tunny, is part of the Thunnini tribe of the Scombridae family. Tuna shares this family with mackerels and kingfishes.

Overall, fish is classified as white meat.

Appearance

Raw tuna tends to be darker in color when compared to raw salmon due to the higher level of myoglobin and iron. Raw salmon has a light red or orange hue. 

Salmon and tuna, when cooked, lose color, becoming different shades of light pink or white.

Raw meat often has visible wavy white lines called marbling. These are lines of intramuscular fat. Salmon is often richer in fat, having more marbling. Farm-raised salmon tend to be similar to tuna in lack of marbling.

Taste and Use

Tuna and salmon are not too dissimilar in taste. Salmon is often described as having a more robust flavor than tuna. The taste of these fish mostly depends on how they’re cooked.

Depending on availability, salmon and tuna can be used fresh or canned. Fresh fish is often served raw, smoked, or cooked.

Salmon and tuna are frequently used in sushi.

What’s Healthier, Tuna or Salmon?

Well, it depends on so many variables. They are both healthy fish that you should consume. However, if you're pregnant, you should not consume tuna and raw fish. 
Tuna is a better option if you’re going for a low-calorie and high-protein diet.

They are both healthy. Depending on the situation, one can prove to be a better and healthier option than the other. 

Salmon is a fattier fish that is more flavorful than tuna, which is leaner and contains less fats and more proteins. 

Varieties

The six major species included in the term salmon are the AtlanticKing (Chinook)Sockeye (Red)Coho (Silver)Pink (Humpback), and Chum (Dog, Silverbrite). These species can differ in their nutritional values. The king salmon, being the largest one, contains the most fat. Chum, on the other hand, has the lowest percentage of fat. All of these species are similarly rich in protein.

Fifteen species comprise the tuna tribe, of which the four most commonly consumed types are the Atlantic bluefin, the albacore or longfin, the skipjack, and the yellowfin or Ahi. Canned tuna is often of the albacore variety, while bluefin is used fresh. 

Tuna and salmon can also be wild-caught or farm-raised. While farm-raised fish can contain antibiotics, wild-caught fish are at a higher risk of contamination with toxins such as mercury and dioxin-like compounds.

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: February 06, 2024
Medically reviewed by Astghik Grigoryan

Infographic

Salmon vs Tuna infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon Tuna
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Salmon Tuna Opinion
Protein 22.1g 29.15g Tuna
Fats 12.35g 0.59g Salmon
Calories 206kcal 130kcal Salmon
Calcium 15mg 4mg Salmon
Iron 0.34mg 0.92mg Tuna
Magnesium 30mg 42mg Tuna
Phosphorus 252mg 333mg Tuna
Potassium 384mg 527mg Tuna
Sodium 61mg 54mg Tuna
Zinc 0.43mg 0.45mg Tuna
Copper 0.049mg 0.043mg Salmon
Manganese 0.016mg 0.013mg Salmon
Selenium 41.4µg 108.2µg Tuna
Vitamin A 230IU 65IU Salmon
Vitamin A RAE 69µg 22µg Salmon
Vitamin E 1.14mg 0.29mg Salmon
Vitamin D 526IU 82IU Salmon
Vitamin D 13.1µg 2µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.134mg Salmon
Vitamin B2 0.135mg 0.137mg Tuna
Vitamin B3 8.045mg 22.07mg Tuna
Vitamin B5 1.475mg 0.334mg Salmon
Vitamin B6 0.647mg 1.038mg Tuna
Folate 34µg 2µg Salmon
Vitamin B12 2.8µg 2.35µg Salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.248mg 0.313mg Tuna
Threonine 0.969mg 1.224mg Tuna
Isoleucine 1.018mg 1.287mg Tuna
Leucine 1.796mg 2.27mg Tuna
Lysine 2.03mg 2.565mg Tuna
Methionine 0.654mg 0.827mg Tuna
Phenylalanine 0.863mg 1.091mg Tuna
Valine 1.139mg 1.438mg Tuna
Histidine 0.651mg 0.822mg Tuna
Cholesterol 63mg 47mg Tuna
Trans Fat 0.02g Salmon
Saturated Fat 2.397g 0.205g Tuna
Omega-3 - DHA 1.457g 0.105g Salmon
Omega-3 - EPA 0.69g 0.015g Salmon
Omega-3 - DPA 0.17g 0.005g Salmon
Monounsaturated Fat 4.181g 0.138g Salmon
Polyunsaturated fat 4.553g 0.175g Salmon
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Tuna
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
110%
Salmon
92%
Tuna
Minerals Daily Need Coverage Score
44%
Salmon
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 2.192g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $13)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.