Tuna salad vs. Salmon — In-Depth Nutrition Comparison
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A recap on differences between Tuna salad and Salmon
- Tuna salad is higher in Copper, and Iron, yet Salmon is higher in Vitamin B12, Vitamin B6, Vitamin B1, Vitamin B5, Phosphorus, and Vitamin B3.
- Salmon covers your daily Vitamin B12 needs 67% more than Tuna salad.
- Tuna salad contains 7 times more Sodium than Salmon. While Tuna salad contains 402mg of Sodium, Salmon contains only 61mg.
Food varieties used in this article are Fish, tuna salad and Fish, salmon, Atlantic, farmed, cooked, dry heat.
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 CalciumCalcium | +13.3% |
| Contains more IronIron | +194.1% |
| Contains more CopperCopper | +195.9% |
| Contains more ZincZinc | +30.2% |
| Contains more ManganeseManganese | +150% |
| Contains more MagnesiumMagnesium | +57.9% |
| Contains more PotassiumPotassium | +115.7% |
| Contains more PhosphorusPhosphorus | +41.6% |
| Contains less SodiumSodium | -84.8% |
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 | +137.1% |
| 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 FolateFolate | +325% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
Protein:
22.1 g
Fats:
12.35 g
Carbs:
0 g
Water:
64.75 g
Other:
0.8 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +166.3% |
| Contains more ProteinProtein | +37.8% |
| Contains more FatsFats | +33.4% |
~equal in
Water
~64.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.544 g
Monounsaturated Fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
Saturated Fat:
Sat. Fat
2.397 g
Monounsaturated Fat:
Mono. Fat
4.181 g
Polyunsaturated fat:
Poly. Fat
4.553 g
| Contains less Sat. FatSaturated Fat | -35.6% |
| Contains more Mono. FatMonounsaturated Fat | +44.8% |
| Contains more Poly. FatPolyunsaturated fat | +10.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 187kcal | 206kcal |
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| Protein | 16.04g | 22.1g |
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| Fats | 9.26g | 12.35g |
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| Vitamin C | 2.2mg | 3.7mg |
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| Net carbs | 9.41g | 0g |
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| Carbs | 9.41g | 0g |
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| Cholesterol | 13mg | 63mg |
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| Vitamin D | 526IU |
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| Magnesium | 19mg | 30mg |
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| Calcium | 17mg | 15mg |
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| Potassium | 178mg | 384mg |
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| Iron | 1mg | 0.34mg |
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| Copper | 0.145mg | 0.049mg |
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| Zinc | 0.56mg | 0.43mg |
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| Phosphorus | 178mg | 252mg |
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| Sodium | 402mg | 61mg |
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| Vitamin A | 97IU | 230IU |
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| Vitamin A | 24µg | 69µg |
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| Vitamin E | 1.14mg |
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| Vitamin D | 13.1µg |
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| Manganese | 0.04mg | 0.016mg |
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| Selenium | 41.2µg | 41.4µg |
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| Vitamin B1 | 0.031mg | 0.34mg |
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| Vitamin B2 | 0.07mg | 0.135mg |
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| Vitamin B3 | 6.7mg | 8.045mg |
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| Vitamin B5 | 0.26mg | 1.475mg |
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| Vitamin B6 | 0.081mg | 0.647mg |
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| Vitamin B12 | 1.2µg | 2.8µg |
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| Vitamin K | 0.1µg |
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| Folate | 8µg | 34µg |
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| Choline | 90.5mg |
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| Saturated Fat | 1.544g | 2.397g |
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| Monounsaturated Fat | 2.887g | 4.181g |
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| Polyunsaturated fat | 4.122g | 4.553g |
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| Tryptophan | 0.18mg | 0.248mg |
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| Threonine | 0.701mg | 0.969mg |
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| Isoleucine | 0.739mg | 1.018mg |
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| Leucine | 1.293mg | 1.796mg |
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| Lysine | 1.457mg | 2.03mg |
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| Methionine | 0.47mg | 0.654mg |
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| Phenylalanine | 0.626mg | 0.863mg |
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| Valine | 0.824mg | 1.139mg |
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| Histidine | 0.467mg | 0.651mg |
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| Omega-3 - EPA | 0.014g | 0.69g |
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| Omega-3 - DHA | 0.055g | 1.457g |
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| Omega-3 - DPA | 0.17g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
106%
Minerals Daily Need Coverage Score
49%
44%
Comparison summary
Which food is lower in Cholesterol?
Tuna salad is lower in Cholesterol (difference - 50mg)
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Tuna salad is lower in Saturated Fat (difference - 0.853g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad is cheaper (difference - $13)
Which food contains less Sodium?
Salmon contains less Sodium (difference - 341mg)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is richer in minerals?
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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.