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Salmon vs Tuna salad - In-Depth Nutrition Comparison

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The main differences between Salmon and Tuna salad

  • Salmon is richer in Vitamin B12, Vitamin B6, Vitamin B5, Vitamin B2, Vitamin B1, Copper, and Potassium, yet Tuna salad is richer in Selenium.
  • Daily need coverage for Vitamin B12 from Salmon is 83% higher.
  • Salmon contains 10 times more Vitamin B6 than Tuna salad. Salmon contains 0.818mg of Vitamin B6, while Tuna salad contains 0.081mg.
  • Tuna salad contains less Cholesterol.

Food types used in this article are Fish, salmon, Atlantic, wild, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
Salmon
6
:
2
Tuna salad
Tuna salad
Contains more Magnesium +52.6%
Contains more Phosphorus +12.4%
Contains more Potassium +175.3%
Contains less Sodium -89.1%
Contains more Zinc +14.3%
Contains more Copper +72.4%
Contains more Calcium +41.7%
Contains more Iron +25%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Contains more Magnesium +52.6%
Contains more Phosphorus +12.4%
Contains more Potassium +175.3%
Contains less Sodium -89.1%
Contains more Zinc +14.3%
Contains more Copper +72.4%
Contains more Calcium +41.7%
Contains more Iron +25%

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
Salmon
Salmon
7
:
2
Tuna salad
Tuna salad
Contains more Vitamin B1 +629%
Contains more Vitamin B2 +442.9%
Contains more Vitamin B3 +17.3%
Contains more Vitamin B5 +540%
Contains more Vitamin B6 +909.9%
Contains more Folate +212.5%
Contains more Vitamin B12 +165%
Contains more Vitamin A +142.5%
Contains more Vitamin C +∞%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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 B1 +629%
Contains more Vitamin B2 +442.9%
Contains more Vitamin B3 +17.3%
Contains more Vitamin B5 +540%
Contains more Vitamin B6 +909.9%
Contains more Folate +212.5%
Contains more Vitamin B12 +165%
Contains more Vitamin A +142.5%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
2
Tuna salad
Tuna salad
Contains more Protein +23.7%
Contains more Other +149.8%
Contains more Fats +46.1%
Contains more Carbs +∞%
Equal in Water - 63.16
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +23.7%
Contains more Other +149.8%
Contains more Fats +46.1%
Contains more Carbs +∞%
Equal in Water - 63.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
1
:
2
Tuna salad
Tuna salad
Contains less Saturated Fat -36.5%
Contains more Monounsaturated Fat +37.3%
Contains more Polyunsaturated fat +62.3%
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains less Saturated Fat -36.5%
Contains more Monounsaturated Fat +37.3%
Contains more Polyunsaturated fat +62.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 19.84g 16.04g Salmon
Fats 6.34g 9.26g Tuna salad
Carbs 0g 9.41g Tuna salad
Calories 142kcal 187kcal Tuna salad
Calcium 12mg 17mg Tuna salad
Iron 0.8mg 1mg Tuna salad
Magnesium 29mg 19mg Salmon
Phosphorus 200mg 178mg Salmon
Potassium 490mg 178mg Salmon
Sodium 44mg 402mg Salmon
Zinc 0.64mg 0.56mg Salmon
Copper 0.25mg 0.145mg Salmon
Vitamin A 40IU 97IU Tuna salad
Vitamin A RAE 12µg 24µg Tuna salad
Vitamin C 0mg 2.2mg Tuna salad
Vitamin B1 0.226mg 0.031mg Salmon
Vitamin B2 0.38mg 0.07mg Salmon
Vitamin B3 7.86mg 6.7mg Salmon
Vitamin B5 1.664mg 0.26mg Salmon
Vitamin B6 0.818mg 0.081mg Salmon
Folate 25µg 8µg Salmon
Vitamin B12 3.18µg 1.2µg Salmon
Tryptophan 0.222mg 0.18mg Salmon
Threonine 0.87mg 0.701mg Salmon
Isoleucine 0.914mg 0.739mg Salmon
Leucine 1.613mg 1.293mg Salmon
Lysine 1.822mg 1.457mg Salmon
Methionine 0.587mg 0.47mg Salmon
Phenylalanine 0.775mg 0.626mg Salmon
Valine 1.022mg 0.824mg Salmon
Histidine 0.584mg 0.467mg Salmon
Cholesterol 55mg 13mg Tuna salad
Saturated Fat 0.981g 1.544g Salmon
Omega-3 - DHA 1.115g 0.055g Salmon
Omega-3 - EPA 0.321g 0.014g Salmon
Omega-3 - DPA 0.287g Salmon
Monounsaturated Fat 2.103g 2.887g Tuna salad
Polyunsaturated fat 2.539g 4.122g Tuna salad

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
83%
Salmon
29%
Tuna salad
Minerals Daily Need Coverage Score
36%
Salmon
33%
Tuna salad

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 42mg)
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 - 358mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.563g)
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 ( g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.