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  6. Tuna salad vs. Smoked salmon

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

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A recap on the differences between tuna salad and smoked salmon

  • Tuna salad is higher in selenium, vitamin B3, polyunsaturated fat, and monounsaturated 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.
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more CalciumCalcium +54.5%
Contains more IronIron +17.6%
Contains more ZincZinc +80.6%
Contains less SodiumSodium -40.2%
Contains more ManganeseManganese +135.3%
Contains more SeleniumSelenium +27.2%
Contains more CopperCopper +58.6%
~equal in Magnesium ~18mg
~equal in Potassium ~175mg
~equal in Phosphorus ~164mg

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin B3Vitamin B3 +41.9%
Contains more FolateFolate +300%
Contains more Vitamin B2Vitamin B2 +44.3%
Contains more Vitamin B5Vitamin B5 +234.6%
Contains more Vitamin B6Vitamin B6 +243.2%
Contains more Vitamin B12Vitamin B12 +171.7%
~equal in Vitamin A ~26µg

All nutrients comparison - raw data values

Nutrient Tuna salad Smoked salmon DV% diff.
Vitamin D 17.1µg 86%
Vitamin D 685IU 86%
Vitamin B12 1.2µg 3.26µg 86%
Polyunsaturated fat 4.122g 0.995g 21%
Choline 89mg 16%
Selenium 41.2µg 32.4µg 16%
Vitamin B6 0.081mg 0.278mg 15%
Vitamin B5 0.26mg 0.87mg 12%
Vitamin B3 6.7mg 4.72mg 12%
Sodium 402mg 672mg 12%
Vitamin E 1.35mg 9%
Copper 0.145mg 0.23mg 9%
Fats 9.26g 4.32g 8%
Calories 187kcal 117kcal 4%
Protein 16.04g 18.28g 4%
Saturated fat 1.544g 0.929g 3%
Cholesterol 13mg 23mg 3%
Carbs 9.41g 0g 3%
Monounsaturated fat 2.887g 2.023g 2%
Folate 8µg 2µg 2%
Vitamin B2 0.07mg 0.101mg 2%
Phosphorus 178mg 164mg 2%
Zinc 0.56mg 0.31mg 2%
Iron 1mg 0.85mg 2%
Vitamin C 2.2mg 0mg 2%
Vitamin B1 0.031mg 0.023mg 1%
Manganese 0.04mg 0.017mg 1%
Calcium 17mg 11mg 1%
Net carbs 9.41g 0g N/A
Magnesium 19mg 18mg 0%
Potassium 178mg 175mg 0%
Vitamin A 24µg 26µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.18mg 0.205mg 0%
Threonine 0.701mg 0.801mg 0%
Isoleucine 0.739mg 0.842mg 0%
Leucine 1.293mg 1.486mg 0%
Lysine 1.457mg 1.679mg 0%
Methionine 0.47mg 0.541mg 0%
Phenylalanine 0.626mg 0.714mg 0%
Valine 0.824mg 0.942mg 0%
Histidine 0.467mg 0.538mg 0%
Omega-3 - EPA 0.014g 0.183g N/A
Omega-3 - DHA 0.055g 0.267g N/A
Omega-3 - DPA 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +114.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +14%
Contains more WaterWater +14%
Contains more OtherOther +153.5%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +42.7%
Contains more Poly. FatPolyunsaturated fat +314.3%
Contains less Sat. FatSaturated fat -39.8%

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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.