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Sockeye salmon vs. Tuna salad — In-Depth Nutrition Comparison

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The main differences between Sockeye salmon and Tuna salad

  • Sockeye salmon is richer in Vitamin B12, Vitamin B6, Vitamin B3, Vitamin B5, Phosphorus, Vitamin B2, and Vitamin B1, yet Tuna salad is richer in Selenium.
  • Daily need coverage for Vitamin B12 from Sockeye salmon is 136% higher.
  • Sockeye salmon contains 10 times more Vitamin B6 than Tuna salad. Sockeye salmon contains 0.827mg of Vitamin B6, while Tuna salad contains 0.081mg.
  • Tuna salad contains less Cholesterol.

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

Infographic

Sockeye salmon vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +89.5%
Contains more PotassiumPotassium +144.9%
Contains more PhosphorusPhosphorus +71.3%
Contains less SodiumSodium -77.1%
Contains more CalciumCalcium +54.5%
Contains more IronIron +92.3%
Contains more CopperCopper +90.8%
Contains more ManganeseManganese +207.7%
Contains more SeleniumSelenium +16.1%
~equal in Zinc ~0.56mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 20% 501% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.3% 5.8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin AVitamin A +99%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +406.5%
Contains more Vitamin B2Vitamin B2 +251.4%
Contains more Vitamin B3Vitamin B3 +51.1%
Contains more Vitamin B5Vitamin B5 +390%
Contains more Vitamin B6Vitamin B6 +921%
Contains more Vitamin B12Vitamin B12 +272.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +14.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
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 ProteinProtein +65.1%
Contains more FatsFats +66.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +243.5%
~equal in Water ~63.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated Fat: Sat. Fat 0.969 g
Monounsaturated Fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
18% 34% 48%
Saturated Fat: Sat. Fat 1.544 g
Monounsaturated Fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated Fat -37.2%
Contains more Mono. FatMonounsaturated Fat +54.9%
Contains more Poly. FatPolyunsaturated fat +210.6%

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Tuna salad Opinion
Calories 156kcal 187kcal Tuna salad
Protein 26.48g 16.04g Sockeye salmon
Fats 5.57g 9.26g Tuna salad
Vitamin C 0mg 2.2mg Tuna salad
Net carbs 0g 9.41g Tuna salad
Carbs 0g 9.41g Tuna salad
Cholesterol 61mg 13mg Tuna salad
Vitamin D 670IU Sockeye salmon
Magnesium 36mg 19mg Sockeye salmon
Calcium 11mg 17mg Tuna salad
Potassium 436mg 178mg Sockeye salmon
Iron 0.52mg 1mg Tuna salad
Copper 0.076mg 0.145mg Tuna salad
Zinc 0.55mg 0.56mg Tuna salad
Phosphorus 305mg 178mg Sockeye salmon
Sodium 92mg 402mg Sockeye salmon
Vitamin A 193IU 97IU Sockeye salmon
Vitamin A RAE 58µg 24µg Sockeye salmon
Vitamin E 0.99mg Sockeye salmon
Vitamin D 16.7µg Sockeye salmon
Manganese 0.013mg 0.04mg Tuna salad
Selenium 35.5µg 41.2µg Tuna salad
Vitamin B1 0.157mg 0.031mg Sockeye salmon
Vitamin B2 0.246mg 0.07mg Sockeye salmon
Vitamin B3 10.123mg 6.7mg Sockeye salmon
Vitamin B5 1.274mg 0.26mg Sockeye salmon
Vitamin B6 0.827mg 0.081mg Sockeye salmon
Vitamin B12 4.47µg 1.2µg Sockeye salmon
Vitamin K 0.1µg Sockeye salmon
Folate 7µg 8µg Tuna salad
Trans Fat 0.023g Tuna salad
Choline 112.6mg Sockeye salmon
Saturated Fat 0.969g 1.544g Sockeye salmon
Monounsaturated Fat 1.864g 2.887g Tuna salad
Polyunsaturated fat 1.327g 4.122g Tuna salad
Tryptophan 0.335mg 0.18mg Sockeye salmon
Threonine 1.247mg 0.701mg Sockeye salmon
Isoleucine 1.274mg 0.739mg Sockeye salmon
Leucine 2.185mg 1.293mg Sockeye salmon
Lysine 2.574mg 1.457mg Sockeye salmon
Methionine 0.858mg 0.47mg Sockeye salmon
Phenylalanine 1.086mg 0.626mg Sockeye salmon
Valine 1.461mg 0.824mg Sockeye salmon
Histidine 0.711mg 0.467mg Sockeye salmon
Omega-3 - EPA 0.299g 0.014g Sockeye salmon
Omega-3 - DHA 0.56g 0.055g Sockeye salmon
Omega-3 - DPA 0.093g Sockeye salmon
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 salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
132%
Sockeye salmon
27%
Tuna salad
Minerals Daily Need Coverage Score
47%
Sockeye salmon
49%
Tuna salad

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
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 is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 310mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 0.575g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins

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 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.