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  6. Salmon vs. Tuna salad

Salmon vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between Salmon and Tuna salad

  • Salmon is higher in Vitamin B12, Vitamin B6, Vitamin B1, Vitamin B5, Phosphorus, and Vitamin B3, yet Tuna salad is higher in Copper, and Iron.
  • Salmon covers your daily Vitamin B12 needs 67% more than Tuna salad.
  • Salmon contains 11 times more Vitamin B1 than Tuna salad. While Salmon contains 0.34mg of Vitamin B1, Tuna salad contains only 0.031mg.
  • The amount of Cholesterol in Tuna salad is lower.

Food varieties used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, tuna salad.

Infographic

Salmon vs Tuna salad infographic
Infographic link

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
Salmon
5
:
5
Tuna salad
Tuna salad
Contains more Magnesium +57.9%
Contains more Phosphorus +41.6%
Contains more Potassium +115.7%
Contains less Sodium -84.8%
Contains more Calcium +13.3%
Contains more Iron +194.1%
Contains more Zinc +30.2%
Contains more Copper +195.9%
Contains more Manganese +150%
Equal in Selenium - 41.2
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Magnesium +57.9%
Contains more Phosphorus +41.6%
Contains more Potassium +115.7%
Contains less Sodium -84.8%
Contains more Calcium +13.3%
Contains more Iron +194.1%
Contains more Zinc +30.2%
Contains more Copper +195.9%
Contains more Manganese +150%
Equal in Selenium - 41.2

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
Salmon
12
:
0
Tuna salad
Tuna salad
Contains more Vitamin A +137.1%
Contains more Vitamin C +68.2%
Contains more Vitamin B1 +996.8%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B3 +20.1%
Contains more Vitamin B5 +467.3%
Contains more Vitamin B6 +698.8%
Contains more Folate +325%
Contains more Vitamin B12 +133.3%
Salmon
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%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +137.1%
Contains more Vitamin C +68.2%
Contains more Vitamin B1 +996.8%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B3 +20.1%
Contains more Vitamin B5 +467.3%
Contains more Vitamin B6 +698.8%
Contains more Folate +325%
Contains more Vitamin B12 +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
2
Tuna salad
Tuna salad
Contains more Protein +37.8%
Contains more Fats +33.4%
Contains more Carbs +∞%
Contains more Other +166.3%
Equal in Water - 63.16
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Tuna salad
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more Protein +37.8%
Contains more Fats +33.4%
Contains more Carbs +∞%
Contains more Other +166.3%
Equal in Water - 63.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Tuna salad
Tuna salad
Contains more Monounsaturated Fat +44.8%
Contains more Polyunsaturated fat +10.5%
Contains less Saturated Fat -35.6%
Equal in Polyunsaturated fat - 4.122
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains more Monounsaturated Fat +44.8%
Contains more Polyunsaturated fat +10.5%
Contains less Saturated Fat -35.6%
Equal in Polyunsaturated fat - 4.122

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 salad
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Salmon Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 22.1g 16.04g Salmon
Fats 12.35g 9.26g Salmon
Carbs 0g 9.41g Tuna salad
Calories 206kcal 187kcal Salmon
Calcium 15mg 17mg Tuna salad
Iron 0.34mg 1mg Tuna salad
Magnesium 30mg 19mg Salmon
Phosphorus 252mg 178mg Salmon
Potassium 384mg 178mg Salmon
Sodium 61mg 402mg Salmon
Zinc 0.43mg 0.56mg Tuna salad
Copper 0.049mg 0.145mg Tuna salad
Manganese 0.016mg 0.04mg Tuna salad
Selenium 41.4µg 41.2µg Salmon
Vitamin A 230IU 97IU Salmon
Vitamin A RAE 69µg 24µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 2.2mg Salmon
Vitamin B1 0.34mg 0.031mg Salmon
Vitamin B2 0.135mg 0.07mg Salmon
Vitamin B3 8.045mg 6.7mg Salmon
Vitamin B5 1.475mg 0.26mg Salmon
Vitamin B6 0.647mg 0.081mg Salmon
Folate 34µg 8µg Salmon
Vitamin B12 2.8µg 1.2µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.18mg Salmon
Threonine 0.969mg 0.701mg Salmon
Isoleucine 1.018mg 0.739mg Salmon
Leucine 1.796mg 1.293mg Salmon
Lysine 2.03mg 1.457mg Salmon
Methionine 0.654mg 0.47mg Salmon
Phenylalanine 0.863mg 0.626mg Salmon
Valine 1.139mg 0.824mg Salmon
Histidine 0.651mg 0.467mg Salmon
Cholesterol 63mg 13mg Tuna salad
Saturated Fat 2.397g 1.544g Tuna salad
Omega-3 - DHA 1.457g 0.055g Salmon
Omega-3 - EPA 0.69g 0.014g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 4.181g 2.887g Salmon
Polyunsaturated fat 4.553g 4.122g Salmon

Which food is preferable for your diet?

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

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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
29%
Tuna salad
Minerals Daily Need Coverage Score
44%
Salmon
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 50mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.853g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $13)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 341mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.