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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, 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Tuna
Contains more Potassium +35%
Contains more Iron +151.9%
Contains more Magnesium +77.8%
Contains more Copper +44.7%
Contains more Zinc +40%
Contains less Sodium -45.7%
Equal in Calcium - 10
Equal in Phosphorus - 326
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 4% 39% 26% 26% 15% 131% 12%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 50% 3% 29% 46% 37% 22% 140% 7%
Contains more Potassium +35%
Contains more Iron +151.9%
Contains more Magnesium +77.8%
Contains more Copper +44.7%
Contains more Zinc +40%
Contains less Sodium -45.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 12% 20% 501% 40% 57% 190% 77% 191% 559% 1% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 152% 0% 0% 70% 71% 198% 83% 122% 1361% 0% 2%
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

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
137
Sockeye salmon
171
Tuna
Mineral Summary Score
34
Sockeye salmon
41
Tuna

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
159%
Sockeye salmon
179%
Tuna
Carbohydrates
0%
Sockeye salmon
0%
Tuna
Fats
26%
Sockeye salmon
29%
Tuna

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.
Sockeye salmon Tuna
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 12mg)
Which food contains less Sugars?
Tuna
Tuna contains less Sugars (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 42mg)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $6)
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 minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Sockeye salmon Tuna Opinion
Calories 156 184 Tuna
Protein 26.48 29.91 Tuna
Fats 5.57 6.28 Tuna
Vitamin C 0 0
Carbs 0 0
Cholesterol 61 49 Tuna
Vitamin D 670 Sockeye salmon
Iron 0.52 1.31 Tuna
Calcium 11 10 Sockeye salmon
Potassium 436 323 Sockeye salmon
Magnesium 36 64 Tuna
Sugars 0 Tuna
Fiber 0 0
Copper 0.076 0.11 Tuna
Zinc 0.55 0.77 Tuna
Starch 0 Sockeye salmon
Phosphorus 305 326 Tuna
Sodium 92 50 Tuna
Vitamin A 193 2520 Tuna
Vitamin E 0.99 Sockeye salmon
Vitamin D 16.7 Sockeye salmon
Vitamin B1 0.157 0.278 Tuna
Vitamin B2 0.246 0.306 Tuna
Vitamin B3 10.123 10.54 Tuna
Vitamin B5 1.274 1.37 Tuna
Vitamin B6 0.827 0.525 Sockeye salmon
Vitamin B12 4.47 10.88 Tuna
Vitamin K 0.1 Sockeye salmon
Folate 7 2 Sockeye salmon
Trans Fat 0.023 Tuna
Saturated Fat 0.969 1.612 Sockeye salmon
Monounsaturated Fat 1.864 2.053 Tuna
Polyunsaturated fat 1.327 1.844 Tuna
Tryptophan 0.335 0.335
Threonine 1.247 1.311 Tuna
Isoleucine 1.274 1.378 Tuna
Leucine 2.185 2.431 Tuna
Lysine 2.574 2.747 Tuna
Methionine 0.858 0.885 Tuna
Phenylalanine 1.086 1.168 Tuna
Valine 1.461 1.541 Tuna
Histidine 0.711 0.88 Tuna
Fructose 0 Sockeye salmon

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 of the foods 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.