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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 from 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.
Contains more Calcium +41.7%
Contains more Iron +25%
Contains more Manganese +150%
Contains more Selenium +12.9%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +41.7%
Contains more Iron +25%
Contains more Manganese +150%
Contains more Selenium +12.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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%
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%
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
Contains more Fats +46.1%
Contains more Carbs +∞%
Contains more Protein +23.7%
Contains more Other +149.8%
Equal in Water - 68.5
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 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
Contains more Monounsaturated Fat +37.3%
Contains more Polyunsaturated fat +62.3%
Contains less Saturated Fat -36.5%
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Salmon raw
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 raw Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 19.84g Salmon raw
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 raw
Phosphorus 178mg 200mg Salmon raw
Potassium 178mg 490mg Salmon raw
Sodium 402mg 44mg Salmon raw
Zinc 0.56mg 0.64mg Salmon raw
Copper 0.145mg 0.25mg Salmon raw
Manganese 0.04mg 0.016mg Tuna salad
Selenium 41.2µg 36.5µg Tuna salad
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 raw
Vitamin B2 0.07mg 0.38mg Salmon raw
Vitamin B3 6.7mg 7.86mg Salmon raw
Vitamin B5 0.26mg 1.664mg Salmon raw
Vitamin B6 0.081mg 0.818mg Salmon raw
Folate 8µg 25µg Salmon raw
Vitamin B12 1.2µg 3.18µg Salmon raw
Tryptophan 0.18mg 0.222mg Salmon raw
Threonine 0.701mg 0.87mg Salmon raw
Isoleucine 0.739mg 0.914mg Salmon raw
Leucine 1.293mg 1.613mg Salmon raw
Lysine 1.457mg 1.822mg Salmon raw
Methionine 0.47mg 0.587mg Salmon raw
Phenylalanine 0.626mg 0.775mg Salmon raw
Valine 0.824mg 1.022mg Salmon raw
Histidine 0.467mg 0.584mg Salmon raw
Cholesterol 13mg 55mg Tuna salad
Saturated Fat 1.544g 0.981g Salmon raw
Omega-3 - DHA 0.055g 1.115g Salmon raw
Omega-3 - EPA 0.014g 0.321g Salmon raw
Omega-3 - DPA 0.287g Salmon raw
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 raw
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 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
29%
Tuna salad
83%
Salmon raw
Minerals Daily Need Coverage Score
49%
Tuna salad
49%
Salmon raw

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 raw
Salmon raw contains less Sodium (difference - 358mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.563g)
Which food is richer in vitamins?
Salmon raw
Salmon raw 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

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.