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  6. Sockeye salmon vs. Tuna

Sockeye salmon vs. Tuna — In-Depth Nutrition Comparison

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The main differences between Sockeye salmon and Tuna

  • Sockeye salmon is richer in Vitamin B6, yet Tuna is richer in Vitamin B12, Vitamin A RAE, Selenium, Vitamin B1, Iron, and Magnesium.
  • Daily need coverage for Vitamin B12 from Tuna is 267% higher.
  • Sockeye salmon contains 2 times more Vitamin B6 than Tuna. Sockeye salmon contains 0.827mg of Vitamin B6, while Tuna contains 0.525mg.

Food types used in this article are Fish, salmon, sockeye, cooked, dry heat and Fish, tuna, fresh, bluefin, cooked, dry heat.

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
2
:
8
Tuna
Tuna
Contains more Potassium +35%
Contains more Iron +151.9%
Contains more Magnesium +77.8%
Contains less Sodium -45.7%
Contains more Zinc +40%
Contains more Copper +44.7%
Contains more Manganese +53.8%
Contains more Selenium +31.8%
Equal in Calcium - 10
Equal in Phosphorus - 326
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 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Contains more Potassium +35%
Contains more Iron +151.9%
Contains more Magnesium +77.8%
Contains less Sodium -45.7%
Contains more Zinc +40%
Contains more Copper +44.7%
Contains more Manganese +53.8%
Contains more Selenium +31.8%
Equal in Calcium - 10
Equal in Phosphorus - 326

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
5
:
6
Tuna
Tuna
Contains more Vitamin B6 +57.5%
Contains more Folate +250%
Contains more Vitamin A +1205.7%
Contains more Vitamin B1 +77.1%
Contains more Vitamin B2 +24.4%
Contains more Vitamin B12 +143.4%
Equal in Vitamin B3 - 10.54
Equal in Vitamin B5 - 1.37
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 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin B6 +57.5%
Contains more Folate +250%
Contains more Vitamin A +1205.7%
Contains more Vitamin B1 +77.1%
Contains more Vitamin B2 +24.4%
Contains more Vitamin B12 +143.4%
Equal in Vitamin B3 - 10.54
Equal in Vitamin B5 - 1.37

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
1
:
3
Tuna
Tuna
Contains more Water +13.9%
Contains more Protein +13%
Contains more Fats +12.7%
Contains more Other +661.3%
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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more Water +13.9%
Contains more Protein +13%
Contains more Fats +12.7%
Contains more Other +661.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
1
:
2
Tuna
Tuna
Contains less Saturated Fat -39.9%
Contains more Monounsaturated Fat +10.1%
Contains more Polyunsaturated fat +39%
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Contains less Saturated Fat -39.9%
Contains more Monounsaturated Fat +10.1%
Contains more Polyunsaturated fat +39%

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Tuna Opinion
Protein 26.48g 29.91g Tuna
Fats 5.57g 6.28g Tuna
Calories 156kcal 184kcal Tuna
Calcium 11mg 10mg Sockeye salmon
Iron 0.52mg 1.31mg Tuna
Magnesium 36mg 64mg Tuna
Phosphorus 305mg 326mg Tuna
Potassium 436mg 323mg Sockeye salmon
Sodium 92mg 50mg Tuna
Zinc 0.55mg 0.77mg Tuna
Copper 0.076mg 0.11mg Tuna
Manganese 0.013mg 0.02mg Tuna
Selenium 35.5µg 46.8µg Tuna
Vitamin A 193IU 2520IU Tuna
Vitamin A RAE 58µg 757µg Tuna
Vitamin E 0.99mg Sockeye salmon
Vitamin D 670IU Sockeye salmon
Vitamin D 16.7µg Sockeye salmon
Vitamin B1 0.157mg 0.278mg Tuna
Vitamin B2 0.246mg 0.306mg Tuna
Vitamin B3 10.123mg 10.54mg Tuna
Vitamin B5 1.274mg 1.37mg Tuna
Vitamin B6 0.827mg 0.525mg Sockeye salmon
Folate 7µg 2µg Sockeye salmon
Vitamin B12 4.47µg 10.88µg Tuna
Vitamin K 0.1µg Sockeye salmon
Tryptophan 0.335mg 0.335mg
Threonine 1.247mg 1.311mg Tuna
Isoleucine 1.274mg 1.378mg Tuna
Leucine 2.185mg 2.431mg Tuna
Lysine 2.574mg 2.747mg Tuna
Methionine 0.858mg 0.885mg Tuna
Phenylalanine 1.086mg 1.168mg Tuna
Valine 1.461mg 1.541mg Tuna
Histidine 0.711mg 0.88mg Tuna
Cholesterol 61mg 49mg Tuna
Trans Fat 0.023g Tuna
Saturated Fat 0.969g 1.612g Sockeye salmon
Omega-3 - DHA 0.56g 1.141g Tuna
Omega-3 - EPA 0.299g 0.363g Tuna
Omega-3 - DPA 0.093g 0.16g Tuna
Monounsaturated Fat 1.864g 2.053g Tuna
Polyunsaturated fat 1.327g 1.844g Tuna
Omega-6 - Eicosadienoic acid 0.019g 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
171%
Tuna
Minerals Daily Need Coverage Score
47%
Sockeye salmon
59%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 12mg)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $6)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 0.643g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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/173707/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.