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  6. Sockeye salmon vs. Tuna

Sockeye salmon vs. Tuna — In-Depth Nutrition Comparison

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What are the differences between Sockeye salmon and Tuna?

  • Sockeye salmon is higher in Vitamin D, Vitamin B12, Vitamin B5, Vitamin B2, and Choline, yet Tuna is higher in Selenium, Vitamin B3, and Vitamin B6.
  • Tuna's daily need coverage for Selenium is 132% more.
  • Sockeye salmon has 8 times more Vitamin D than Tuna. While Sockeye salmon has 670IU of Vitamin D, Tuna has only 82IU.

We used Fish, salmon, sockeye, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat types in this article.

Infographic

Sockeye salmon vs Tuna 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.
Sockeye salmon
Sockeye salmon
3
:
6
Tuna
Tuna
Contains more Calcium +175%
Contains more Zinc +22.2%
Contains more Copper +76.7%
Contains more Iron +76.9%
Contains more Magnesium +16.7%
Contains more Potassium +20.9%
Contains less Sodium -41.3%
Contains more Selenium +204.8%
Equal in Phosphorus - 333
Equal in Manganese - 0.013
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +175%
Contains more Zinc +22.2%
Contains more Copper +76.7%
Contains more Iron +76.9%
Contains more Magnesium +16.7%
Contains more Potassium +20.9%
Contains less Sodium -41.3%
Contains more Selenium +204.8%
Equal in Phosphorus - 333
Equal in Manganese - 0.013

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.
Sockeye salmon
Sockeye salmon
8
:
2
Tuna
Tuna
Contains more Vitamin A +196.9%
Contains more Vitamin E +241.4%
Contains more Vitamin D +735%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B2 +79.6%
Contains more Vitamin B5 +281.4%
Contains more Folate +250%
Contains more Vitamin B12 +90.2%
Contains more Vitamin B3 +118%
Contains more Vitamin B6 +25.5%
Equal in Vitamin K - 0.1
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Tuna
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 +196.9%
Contains more Vitamin E +241.4%
Contains more Vitamin D +735%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B2 +79.6%
Contains more Vitamin B5 +281.4%
Contains more Folate +250%
Contains more Vitamin B12 +90.2%
Contains more Vitamin B3 +118%
Contains more Vitamin B6 +25.5%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
1
:
3
Tuna
Tuna
Contains more Fats +844.1%
Contains more Protein +10.1%
Contains more Other +106.5%
Equal in Water - 68.98
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +844.1%
Contains more Protein +10.1%
Contains more Other +106.5%
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +1250.7%
Contains more Polyunsaturated fat +658.3%
Contains less Saturated Fat -78.8%
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +1250.7%
Contains more Polyunsaturated fat +658.3%
Contains less Saturated Fat -78.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sockeye 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 Sockeye salmon Tuna Opinion
Protein 26.48g 29.15g Tuna
Fats 5.57g 0.59g Sockeye salmon
Calories 156kcal 130kcal Sockeye salmon
Calcium 11mg 4mg Sockeye salmon
Iron 0.52mg 0.92mg Tuna
Magnesium 36mg 42mg Tuna
Phosphorus 305mg 333mg Tuna
Potassium 436mg 527mg Tuna
Sodium 92mg 54mg Tuna
Zinc 0.55mg 0.45mg Sockeye salmon
Copper 0.076mg 0.043mg Sockeye salmon
Manganese 0.013mg 0.013mg
Selenium 35.5µg 108.2µg Tuna
Vitamin A 193IU 65IU Sockeye salmon
Vitamin A RAE 58µg 22µg Sockeye salmon
Vitamin E 0.99mg 0.29mg Sockeye salmon
Vitamin D 670IU 82IU Sockeye salmon
Vitamin D 16.7µg 2µg Sockeye salmon
Vitamin B1 0.157mg 0.134mg Sockeye salmon
Vitamin B2 0.246mg 0.137mg Sockeye salmon
Vitamin B3 10.123mg 22.07mg Tuna
Vitamin B5 1.274mg 0.334mg Sockeye salmon
Vitamin B6 0.827mg 1.038mg Tuna
Folate 7µg 2µg Sockeye salmon
Vitamin B12 4.47µg 2.35µg Sockeye salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.335mg 0.313mg Sockeye salmon
Threonine 1.247mg 1.224mg Sockeye salmon
Isoleucine 1.274mg 1.287mg Tuna
Leucine 2.185mg 2.27mg Tuna
Lysine 2.574mg 2.565mg Sockeye salmon
Methionine 0.858mg 0.827mg Sockeye salmon
Phenylalanine 1.086mg 1.091mg Tuna
Valine 1.461mg 1.438mg Sockeye salmon
Histidine 0.711mg 0.822mg Tuna
Cholesterol 61mg 47mg Tuna
Trans Fat 0.023g 0.02g Tuna
Saturated Fat 0.969g 0.205g Tuna
Omega-3 - DHA 0.56g 0.105g Sockeye salmon
Omega-3 - EPA 0.299g 0.015g Sockeye salmon
Omega-3 - DPA 0.093g 0.005g Sockeye salmon
Monounsaturated Fat 1.864g 0.138g Sockeye salmon
Polyunsaturated fat 1.327g 0.175g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g 0.002g Sockeye salmon

Which food is preferable for your diet?

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

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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
137%
Sockeye salmon
92%
Tuna
Minerals Daily Need Coverage Score
47%
Sockeye salmon
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.764g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $13)
Which food is richer in vitamins?
Sockeye salmon
Sockeye 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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.