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

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A recap on differences between Tuna salad and Smoked salmon

  • Tuna salad is higher in Selenium, Vitamin B3, Monounsaturated Fat, and Polyunsaturated fat, yet Smoked salmon is higher in Vitamin B12, Vitamin B6, Vitamin B5, and Copper.
  • Smoked salmon covers your daily Vitamin B12 needs 86% more than Tuna salad.
  • Tuna salad contains 4 times more Polyunsaturated fat than Smoked salmon. While Tuna salad contains 4.122g of Polyunsaturated fat, Smoked salmon contains only 0.995g.
  • The amount of Sodium in Tuna salad is lower.

Food varieties used in this article are Fish, tuna salad and Fish, salmon, chinook, smoked.

Infographic

Tuna salad vs Smoked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +54.5%
Contains more Iron +17.6%
Contains less Sodium -40.2%
Contains more Zinc +80.6%
Contains more Manganese +135.3%
Contains more Selenium +27.2%
Contains more Copper +58.6%
Equal in Magnesium - 18
Equal in Phosphorus - 164
Equal in Potassium - 175
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% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Calcium +54.5%
Contains more Iron +17.6%
Contains less Sodium -40.2%
Contains more Zinc +80.6%
Contains more Manganese +135.3%
Contains more Selenium +27.2%
Contains more Copper +58.6%
Equal in Magnesium - 18
Equal in Phosphorus - 164
Equal in Potassium - 175

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 +11.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B3 +41.9%
Contains more Folate +300%
Contains more Vitamin B2 +44.3%
Contains more Vitamin B5 +234.6%
Contains more Vitamin B6 +243.2%
Contains more Vitamin B12 +171.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 49% 1%
Contains more Vitamin A +11.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B3 +41.9%
Contains more Folate +300%
Contains more Vitamin B2 +44.3%
Contains more Vitamin B5 +234.6%
Contains more Vitamin B6 +243.2%
Contains more Vitamin B12 +171.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +114.4%
Contains more Carbs +∞%
Contains more Protein +14%
Contains more Water +14%
Contains more Other +153.5%
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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Fats +114.4%
Contains more Carbs +∞%
Contains more Protein +14%
Contains more Water +14%
Contains more Other +153.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +42.7%
Contains more Polyunsaturated fat +314.3%
Contains less Saturated Fat -39.8%
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains more Monounsaturated Fat +42.7%
Contains more Polyunsaturated fat +314.3%
Contains less Saturated Fat -39.8%

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 Smoked salmon
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Smoked salmon Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 18.28g Smoked salmon
Fats 9.26g 4.32g Tuna salad
Carbs 9.41g 0g Tuna salad
Calories 187kcal 117kcal Tuna salad
Calcium 17mg 11mg Tuna salad
Iron 1mg 0.85mg Tuna salad
Magnesium 19mg 18mg Tuna salad
Phosphorus 178mg 164mg Tuna salad
Potassium 178mg 175mg Tuna salad
Sodium 402mg 672mg Tuna salad
Zinc 0.56mg 0.31mg Tuna salad
Copper 0.145mg 0.23mg Smoked salmon
Manganese 0.04mg 0.017mg Tuna salad
Selenium 41.2µg 32.4µg Tuna salad
Vitamin A 97IU 87IU Tuna salad
Vitamin A RAE 24µg 26µg Smoked salmon
Vitamin E 1.35mg Smoked salmon
Vitamin D 685IU Smoked salmon
Vitamin D 17.1µg Smoked salmon
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.023mg Tuna salad
Vitamin B2 0.07mg 0.101mg Smoked salmon
Vitamin B3 6.7mg 4.72mg Tuna salad
Vitamin B5 0.26mg 0.87mg Smoked salmon
Vitamin B6 0.081mg 0.278mg Smoked salmon
Folate 8µg 2µg Tuna salad
Vitamin B12 1.2µg 3.26µg Smoked salmon
Choline 89mg Smoked salmon
Vitamin K 0.1µg Smoked salmon
Tryptophan 0.18mg 0.205mg Smoked salmon
Threonine 0.701mg 0.801mg Smoked salmon
Isoleucine 0.739mg 0.842mg Smoked salmon
Leucine 1.293mg 1.486mg Smoked salmon
Lysine 1.457mg 1.679mg Smoked salmon
Methionine 0.47mg 0.541mg Smoked salmon
Phenylalanine 0.626mg 0.714mg Smoked salmon
Valine 0.824mg 0.942mg Smoked salmon
Histidine 0.467mg 0.538mg Smoked salmon
Cholesterol 13mg 23mg Tuna salad
Saturated Fat 1.544g 0.929g Smoked salmon
Omega-3 - DHA 0.055g 0.267g Smoked salmon
Omega-3 - EPA 0.014g 0.183g Smoked salmon
Omega-3 - DPA 0.073g Smoked salmon
Monounsaturated Fat 2.887g 2.023g Tuna salad
Polyunsaturated fat 4.122g 0.995g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Smoked salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
27%
Tuna salad
95%
Smoked salmon
Minerals Daily Need Coverage Score
49%
Tuna salad
49%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 270mg)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 10mg)
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 - $14)
Which food is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 0.615g)
Which food is richer in vitamins?
?
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.