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Tuna salad vs Salmon - In-Depth Nutrition Comparison

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The main differences between Tuna salad and Salmon

  • Tuna salad is richer in Selenium, yet Salmon is richer in Vitamin B12, Vitamin B6, Vitamin B5, Vitamin B2, Vitamin B1, Copper, and Potassium.
  • Daily need coverage for Vitamin B12 from Salmon is 83% higher.
  • Tuna salad contains 9 times more Sodium than Salmon. Tuna salad contains 402mg of Sodium, while Salmon contains 44mg.

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

Infographic

Tuna salad vs Salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna salad
Tuna salad
2
:
6
Salmon
Salmon
Contains more Calcium +41.7%
Contains more Iron +25%
Contains more Magnesium +52.6%
Contains more Phosphorus +12.4%
Contains more Potassium +175.3%
Contains less Sodium -89.1%
Contains more Zinc +14.3%
Contains more Copper +72.4%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +41.7%
Contains more Iron +25%
Contains more Magnesium +52.6%
Contains more Phosphorus +12.4%
Contains more Potassium +175.3%
Contains less Sodium -89.1%
Contains more Zinc +14.3%
Contains more Copper +72.4%

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
Tuna salad
Tuna salad
2
:
7
Salmon
Salmon
Contains more Vitamin A +142.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +629%
Contains more Vitamin B2 +442.9%
Contains more Vitamin B3 +17.3%
Contains more Vitamin B5 +540%
Contains more Vitamin B6 +909.9%
Contains more Folate +212.5%
Contains more Vitamin B12 +165%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +142.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +629%
Contains more Vitamin B2 +442.9%
Contains more Vitamin B3 +17.3%
Contains more Vitamin B5 +540%
Contains more Vitamin B6 +909.9%
Contains more Folate +212.5%
Contains more Vitamin B12 +165%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
3
Salmon
Salmon
Contains more Fats +46.1%
Contains more Carbs +∞%
Contains more Protein +23.7%
Contains more Other +149.8%
Equal in Water - 68.5
Tuna salad
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
Salmon
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 Fats +46.1%
Contains more Carbs +∞%
Contains more Protein +23.7%
Contains more Other +149.8%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
1
Salmon
Salmon
Contains more Monounsaturated Fat +37.3%
Contains more Polyunsaturated fat +62.3%
Contains less Saturated Fat -36.5%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +37.3%
Contains more Polyunsaturated fat +62.3%
Contains less Saturated Fat -36.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna salad Salmon
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Salmon Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 19.84g Salmon
Fats 9.26g 6.34g Tuna salad
Carbs 9.41g 0g Tuna salad
Calories 187kcal 142kcal Tuna salad
Calcium 17mg 12mg Tuna salad
Iron 1mg 0.8mg Tuna salad
Magnesium 19mg 29mg Salmon
Phosphorus 178mg 200mg Salmon
Potassium 178mg 490mg Salmon
Sodium 402mg 44mg Salmon
Zinc 0.56mg 0.64mg Salmon
Copper 0.145mg 0.25mg Salmon
Vitamin A 97IU 40IU Tuna salad
Vitamin A RAE 24µg 12µg Tuna salad
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.226mg Salmon
Vitamin B2 0.07mg 0.38mg Salmon
Vitamin B3 6.7mg 7.86mg Salmon
Vitamin B5 0.26mg 1.664mg Salmon
Vitamin B6 0.081mg 0.818mg Salmon
Folate 8µg 25µg Salmon
Vitamin B12 1.2µg 3.18µg Salmon
Tryptophan 0.18mg 0.222mg Salmon
Threonine 0.701mg 0.87mg Salmon
Isoleucine 0.739mg 0.914mg Salmon
Leucine 1.293mg 1.613mg Salmon
Lysine 1.457mg 1.822mg Salmon
Methionine 0.47mg 0.587mg Salmon
Phenylalanine 0.626mg 0.775mg Salmon
Valine 0.824mg 1.022mg Salmon
Histidine 0.467mg 0.584mg Salmon
Cholesterol 13mg 55mg Tuna salad
Saturated Fat 1.544g 0.981g Salmon
Omega-3 - DHA 0.055g 1.115g Salmon
Omega-3 - EPA 0.014g 0.321g Salmon
Omega-3 - DPA 0.287g Salmon
Monounsaturated Fat 2.887g 2.103g Tuna salad
Polyunsaturated fat 4.122g 2.539g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%
Tuna salad
83%
Salmon
Minerals Daily Need Coverage Score
33%
Tuna salad
36%
Salmon

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 42mg)
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 contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 358mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.563g)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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

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 to the foods 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 - 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.