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Tuna salad vs Sockeye salmon - In-Depth Nutrition Comparison

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The main differences between Tuna salad and Sockeye salmon

  • Tuna salad is richer in Selenium, yet Sockeye salmon is richer in Vitamin B12, Vitamin B6, Vitamin B3, Vitamin B5, Phosphorus, Vitamin B2, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Sockeye salmon is 136% higher.
  • Tuna salad contains 4 times more Sodium than Sockeye salmon. Tuna salad contains 402mg of Sodium, while Sockeye salmon contains 92mg.

Food types used in this article are Fish, tuna salad and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Tuna salad vs Sockeye salmon infographic
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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
Contains more Calcium +54.5%
Contains more Iron +92.3%
Contains more Copper +90.8%
Contains more Magnesium +89.5%
Contains more Phosphorus +71.3%
Contains more Potassium +144.9%
Contains less Sodium -77.1%
Equal in Zinc - 0.55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 20% 26% 131% 39% 12% 15% 26%
Contains more Calcium +54.5%
Contains more Iron +92.3%
Contains more Copper +90.8%
Contains more Magnesium +89.5%
Contains more Phosphorus +71.3%
Contains more Potassium +144.9%
Contains less Sodium -77.1%
Equal in Zinc - 0.55

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
:
Contains more Vitamin C +∞%
Contains more Folate +14.3%
Contains more Vitamin A +99%
Contains more Vitamin B1 +406.5%
Contains more Vitamin B2 +251.4%
Contains more Vitamin B3 +51.1%
Contains more Vitamin B5 +390%
Contains more Vitamin B6 +921%
Contains more Vitamin B12 +272.5%
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 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin C +∞%
Contains more Folate +14.3%
Contains more Vitamin A +99%
Contains more Vitamin B1 +406.5%
Contains more Vitamin B2 +251.4%
Contains more Vitamin B3 +51.1%
Contains more Vitamin B5 +390%
Contains more Vitamin B6 +921%
Contains more Vitamin B12 +272.5%

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 Sockeye salmon
Lower in Sugar ok
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Sockeye salmon Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 26.48g Sockeye salmon
Fats 9.26g 5.57g Tuna salad
Carbs 9.41g 0g Tuna salad
Calories 187kcal 156kcal Tuna salad
Starch g 0g Sockeye salmon
Fructose g 0g Sockeye salmon
Sugar g 0g Tuna salad
Fiber 0g 0g
Calcium 17mg 11mg Tuna salad
Iron 1mg 0.52mg Tuna salad
Magnesium 19mg 36mg Sockeye salmon
Phosphorus 178mg 305mg Sockeye salmon
Potassium 178mg 436mg Sockeye salmon
Sodium 402mg 92mg Sockeye salmon
Zinc 0.56mg 0.55mg Tuna salad
Copper 0.145mg 0.076mg Tuna salad
Vitamin A 97IU 193IU Sockeye salmon
Vitamin E mg 0.99mg Sockeye salmon
Vitamin D IU 670IU Sockeye salmon
Vitamin D µg 16.7µg Sockeye salmon
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.157mg Sockeye salmon
Vitamin B2 0.07mg 0.246mg Sockeye salmon
Vitamin B3 6.7mg 10.123mg Sockeye salmon
Vitamin B5 0.26mg 1.274mg Sockeye salmon
Vitamin B6 0.081mg 0.827mg Sockeye salmon
Folate 8µg 7µg Tuna salad
Vitamin B12 1.2µg 4.47µg Sockeye salmon
Vitamin K µg 0.1µg Sockeye salmon
Tryptophan 0.18mg 0.335mg Sockeye salmon
Threonine 0.701mg 1.247mg Sockeye salmon
Isoleucine 0.739mg 1.274mg Sockeye salmon
Leucine 1.293mg 2.185mg Sockeye salmon
Lysine 1.457mg 2.574mg Sockeye salmon
Methionine 0.47mg 0.858mg Sockeye salmon
Phenylalanine 0.626mg 1.086mg Sockeye salmon
Valine 0.824mg 1.461mg Sockeye salmon
Histidine 0.467mg 0.711mg Sockeye salmon
Cholesterol 13mg 61mg Tuna salad
Trans Fat g 0.023g Tuna salad
Saturated Fat 1.544g 0.969g Sockeye salmon
Monounsaturated Fat 2.887g 1.864g Tuna salad
Polyunsaturated fat 4.122g 1.327g Tuna salad

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Tuna salad
137
Sockeye salmon
Mineral Summary Score
33
Tuna salad
34
Sockeye salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
96%
Tuna salad
159%
Sockeye salmon
Carbohydrates
9%
Tuna salad
0%
Sockeye salmon
Fats
43%
Tuna salad
26%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 48mg)
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?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 310mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 0.575g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.