Salmon vs. Tuna salad — In-Depth Nutrition Comparison
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A recap on the 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
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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.
| Contains more MagnesiumMagnesium | +57.9% |
| Contains more PotassiumPotassium | +115.7% |
| Contains more PhosphorusPhosphorus | +41.6% |
| Contains less SodiumSodium | -84.8% |
| Contains more CalciumCalcium | +13.3% |
| Contains more IronIron | +194.1% |
| Contains more CopperCopper | +195.9% |
| Contains more ZincZinc | +30.2% |
| Contains more ManganeseManganese | +150% |
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.
| Contains more Vitamin CVitamin C | +68.2% |
| Contains more Vitamin AVitamin A | +187.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +996.8% |
| Contains more Vitamin B2Vitamin B2 | +92.9% |
| Contains more Vitamin B3Vitamin B3 | +20.1% |
| Contains more Vitamin B5Vitamin B5 | +467.3% |
| Contains more Vitamin B6Vitamin B6 | +698.8% |
| Contains more Vitamin B12Vitamin B12 | +133.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +325% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.8µg | 1.2µg | 67% |
| Vitamin D | 13.1µg | 66% | |
| Vitamin D | 526IU | 66% | |
| Vitamin B6 | 0.647mg | 0.081mg | 44% |
| Vitamin B1 | 0.34mg | 0.031mg | 26% |
| Vitamin B5 | 1.475mg | 0.26mg | 24% |
| Cholesterol | 63mg | 13mg | 17% |
| Choline | 90.5mg | 16% | |
| Sodium | 61mg | 402mg | 15% |
| Protein | 22.1g | 16.04g | 12% |
| Copper | 0.049mg | 0.145mg | 11% |
| Phosphorus | 252mg | 178mg | 11% |
| Vitamin B3 | 8.045mg | 6.7mg | 8% |
| Vitamin E | 1.14mg | 8% | |
| Iron | 0.34mg | 1mg | 8% |
| Folate | 34µg | 8µg | 7% |
| Potassium | 384mg | 178mg | 6% |
| Vitamin B2 | 0.135mg | 0.07mg | 5% |
| Fats | 12.35g | 9.26g | 5% |
| Vitamin A | 69µg | 24µg | 5% |
| Saturated fat | 2.397g | 1.544g | 4% |
| Monounsaturated fat | 4.181g | 2.887g | 3% |
| Magnesium | 30mg | 19mg | 3% |
| Carbs | 0g | 9.41g | 3% |
| Polyunsaturated fat | 4.553g | 4.122g | 3% |
| Vitamin C | 3.7mg | 2.2mg | 2% |
| Calories | 206kcal | 187kcal | 1% |
| Manganese | 0.016mg | 0.04mg | 1% |
| Zinc | 0.43mg | 0.56mg | 1% |
| Net carbs | 0g | 9.41g | N/A |
| Calcium | 15mg | 17mg | 0% |
| Selenium | 41.4µg | 41.2µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.248mg | 0.18mg | 0% |
| Threonine | 0.969mg | 0.701mg | 0% |
| Isoleucine | 1.018mg | 0.739mg | 0% |
| Leucine | 1.796mg | 1.293mg | 0% |
| Lysine | 2.03mg | 1.457mg | 0% |
| Methionine | 0.654mg | 0.47mg | 0% |
| Phenylalanine | 0.863mg | 0.626mg | 0% |
| Valine | 1.139mg | 0.824mg | 0% |
| Histidine | 0.651mg | 0.467mg | 0% |
| Omega-3 - EPA | 0.69g | 0.014g | N/A |
| Omega-3 - DHA | 1.457g | 0.055g | N/A |
| Omega-3 - DPA | 0.17g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.1 g
Fats:
12.35 g
Carbs:
0 g
Water:
64.75 g
Other:
0.8 g
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
| Contains more ProteinProtein | +37.8% |
| Contains more FatsFats | +33.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +166.3% |
~equal in
Water
~63.16g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.397 g
Monounsaturated fat:
Mono. Fat
4.181 g
Polyunsaturated fat:
Poly. Fat
4.553 g
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
| Contains more Mono. FatMonounsaturated fat | +44.8% |
| Contains less Sat. FatSaturated fat | -35.6% |
~equal in
Polyunsaturated fat
~4.122g
