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Tuna vs Salmon - Health impact and Nutrition Comparison

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Tuna
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Salmon

Introduction

Both are wide-spread and globally used means of food. There is hardly anyone in today's world who has not heard of them, and as a matter of fact a lot of people use them as everyday food, especially in coastal areas of the Earth. They are used either canned or fresh. Although, we must admit that in some cultures one way of using them overweighs the other due to the unequal distribution of those fish around the world( generally in those parts of the world where these fish are abundant, the fresh one is more popular). In spite of their popularity, very few seem to go deeper into some details of those fish. We, although, strongly believe that in order to use them more considerably we should carefully look at some details. So in this article we would like to compare them profoundly through thorough research.

Nutritional Content Comparison

The most considerable criteria for comparing these two fish, where we would like to dig even deeper, is their nutritional values. In order to be able to compare their nutritional content we firstly must take into consideration some well-known scientific facts about those fish. So, let's first take a look at the content of vitamins in both salmon and tuna. By looking at some obvious facts we can certainly tell that tuna is way richer in vitamins than salmon. Tuna is especially rich in vitamin A which salmon almost lacks. We should also mention that they both lack vitamin C. As for the minerals, they are both almost equally rich in them, although each one is rich in some particular minerals, with tuna being especially rich in phosphorus and magnesium, while salmon in copper and potassium. Coming to the cholesterol, it turns out that tuna is actually lower in it with a difference of 6 mg. Furthermore, the foods are equally low in sugars and glycemic index. It is also worth mentioning though that in terms of saturated fat salmon takes it all, being lower in it. Summing all this nutritional comparison up, we can determine that tuna wins over salmon by little advantage in vitamins, cholesterol and in minerals such as phosphorus and magnesium.

Health Impact

Having already discussed the nutritional values of both salmon and tuna we can now move on to criteria very much connected to nutritional content: the health impact of these fish. Based on some scientific studies we found out that these foods have some unexpected positive impact on our health. Surprisingly enough, they both decrease the chances of getting cancer! Speaking of salmon, it also improves your vision thanks to being rich in omega 3 fats. But apparently, it turns out that tuna is even better for your health for a number of reasons. Firstly, it is very high in protein which is extremely good for your blood, skin, hair and nails. Tuna prevents you from heart diseases as well. Moreover, it reduces the chances of obesity and improves your immune system. So, taking all these facts into consideration we can point out that although they are both quite healthy, tuna exceeds salmon in this sphere as well.

SUMMARY

To sum up, we should agree that in fact both salmon and tuna are quite good choices of food for the many nutritional values and health impact mentioned above. We should also agree that despite them being absolutely healthy and nutritious tuna excels salmon in nearly everything. Thus, having to choose between these two foods, we are more inclined to pick tuna and would like to advise you the same indicating as well that it is generally cheaper almost everywhere in the world than salmon.

References
http://bml.ucdavis.edu/research/research-programs/ecology-evolution-conservation/salmon-research/
https://www.ncbi.nlm.nih.gov/pubmed/9317243

Comparison summary

Which food is cheaper?
Tuna
Tuna is cheaper (difference - $6)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.631g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna Salmon
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Sugars Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tuna Salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
90
Tuna
47
Salmon
Mineral Summary Score
30
Tuna
25
Salmon

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
4
:
4
Salmon
Contains more Iron +63.8%
Contains more Magnesium +120.7%
Contains more Zinc +20.3%
Contains more Phosphorus +63%
Contains more Calcium +20%
Contains more Potassium +51.7%
Contains more Copper +127.3%
Contains less Sodium -12%
Contains more Iron +63.8%
Contains more Magnesium +120.7%
Contains more Zinc +20.3%
Contains more Phosphorus +63%
Contains more Calcium +20%
Contains more Potassium +51.7%
Contains more Copper +127.3%
Contains less Sodium -12%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
4
:
3
Salmon
Contains more Vitamin A +6200%
Contains more Vitamin B1 +23%
Contains more Vitamin B3 +34.1%
Contains more Vitamin B12 +242.1%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +55.8%
Contains more Vitamin A +6200%
Contains more Vitamin B1 +23%
Contains more Vitamin B3 +34.1%
Contains more Vitamin B12 +242.1%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +55.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
179%
Tuna
119%
Salmon
Carbohydrates
0%
Tuna
0%
Salmon
Fats
29%
Tuna
29%
Salmon

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tuna Salmon Opinion
Calories 184 142 Tuna
Protein 29.91 19.84 Tuna
Fats 6.28 6.34 Salmon
Vitamin C 0 0
Carbs 0 0
Cholesterol 49 55 Tuna
Vitamin D
Iron 1.31 0.8 Tuna
Calcium 10 12 Salmon
Potassium 323 490 Salmon
Magnesium 64 29 Tuna
Sugars
Fiber 0 0
Copper 0.11 0.25 Salmon
Zinc 0.77 0.64 Tuna
Starch
Phosphorus 326 200 Tuna
Sodium 50 44 Salmon
Vitamin A 2520 40 Tuna
Vitamin E
Vitamin D
Vitamin B1 0.278 0.226 Tuna
Vitamin B2 0.306 0.38 Salmon
Vitamin B3 10.54 7.86 Tuna
Vitamin B5 1.37 1.664 Salmon
Vitamin B6 0.525 0.818 Salmon
Vitamin B12 10.88 3.18 Tuna
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.612 0.981 Salmon
Monounsaturated Fat 2.053 2.103 Salmon
Polyunsaturated fat 1.844 2.539 Salmon
Tryptophan 0.335 0.222 Tuna
Threonine 1.311 0.87 Tuna
Isoleucine 1.378 0.914 Tuna
Leucine 2.431 1.613 Tuna
Lysine 2.747 1.822 Tuna
Methionine 0.885 0.587 Tuna
Phenylalanine 1.168 0.775 Tuna
Valine 1.541 1.022 Tuna
Histidine 0.88 0.584 Tuna
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.