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  6. Tuna salad vs. Salmon raw

Tuna salad vs. Salmon raw — In-Depth Nutrition Comparison

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The main differences between tuna salad and salmon raw

  • Tuna salad is richer in selenium, yet salmon raw is richer in vitamin B12, vitamin B6, vitamin B5, vitamin B2, vitamin B1, copper, and potassium.
  • Daily need coverage for vitamin B12 for salmon raw is 83% higher.
  • Tuna salad contains 9 times more sodium than salmon raw. Tuna salad contains 402mg of sodium, while salmon raw contains 44mg.

Food types used in this article are Fish, tuna salad and Fish, salmon, Atlantic, wild, raw.

Infographic

Tuna salad vs Salmon raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +41.7%
Contains more IronIron +25%
Contains more ManganeseManganese +150%
Contains more SeleniumSelenium +12.9%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +175.3%
Contains more CopperCopper +72.4%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +12.4%
Contains less SodiumSodium -89.1%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +629%
Contains more Vitamin B2Vitamin B2 +442.9%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B5Vitamin B5 +540%
Contains more Vitamin B6Vitamin B6 +909.9%
Contains more Vitamin B12Vitamin B12 +165%
Contains more FolateFolate +212.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Salmon raw DV% diff.
Vitamin B12 1.2µg 3.18µg 83%
Vitamin B6 0.081mg 0.818mg 57%
Vitamin B5 0.26mg 1.664mg 28%
Vitamin B2 0.07mg 0.38mg 24%
Vitamin B1 0.031mg 0.226mg 16%
Sodium 402mg 44mg 16%
Cholesterol 13mg 55mg 14%
Copper 0.145mg 0.25mg 12%
Polyunsaturated fat 4.122g 2.539g 11%
Selenium 41.2µg 36.5µg 9%
Potassium 178mg 490mg 9%
Protein 16.04g 19.84g 8%
Vitamin B3 6.7mg 7.86mg 7%
Folate 8µg 25µg 4%
Fats 9.26g 6.34g 4%
Phosphorus 178mg 200mg 3%
Saturated fat 1.544g 0.981g 3%
Carbs 9.41g 0g 3%
Iron 1mg 0.8mg 3%
Monounsaturated fat 2.887g 2.103g 2%
Calories 187kcal 142kcal 2%
Vitamin C 2.2mg 0mg 2%
Magnesium 19mg 29mg 2%
Manganese 0.04mg 0.016mg 1%
Vitamin A 24µg 12µg 1%
Zinc 0.56mg 0.64mg 1%
Calcium 17mg 12mg 1%
Net carbs 9.41g 0g N/A
Tryptophan 0.18mg 0.222mg 0%
Threonine 0.701mg 0.87mg 0%
Isoleucine 0.739mg 0.914mg 0%
Leucine 1.293mg 1.613mg 0%
Lysine 1.457mg 1.822mg 0%
Methionine 0.47mg 0.587mg 0%
Phenylalanine 0.626mg 0.775mg 0%
Valine 0.824mg 1.022mg 0%
Histidine 0.467mg 0.584mg 0%
Omega-3 - EPA 0.014g 0.321g N/A
Omega-3 - DHA 0.055g 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +46.1%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +23.7%
Contains more OtherOther +149.8%
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +37.3%
Contains more Poly. FatPolyunsaturated fat +62.3%
Contains less Sat. FatSaturated fat -36.5%

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.