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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" 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +54.5%
Contains more IronIron +92.3%
Contains more CopperCopper +90.8%
Contains more ManganeseManganese +207.7%
Contains more SeleniumSelenium +16.1%
Contains more MagnesiumMagnesium +89.5%
Contains more PotassiumPotassium +144.9%
Contains more PhosphorusPhosphorus +71.3%
Contains less SodiumSodium -77.1%
~equal in Zinc ~0.55mg

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% 5.8% 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% 12% 20% 501% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +99%
Contains more Vitamin B1Vitamin B1 +406.5%
Contains more Vitamin B2Vitamin B2 +251.4%
Contains more Vitamin B3Vitamin B3 +51.1%
Contains more Vitamin B5Vitamin B5 +390%
Contains more Vitamin B6Vitamin B6 +921%
Contains more Vitamin B12Vitamin B12 +272.5%

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +66.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +243.5%
Contains more ProteinProtein +65.1%
~equal in Water ~67.33g

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
23% 45% 32%
Saturated Fat: Sat. Fat 0.969 g
Monounsaturated Fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated Fat +54.9%
Contains more Poly. FatPolyunsaturated fat +210.6%
Contains less Sat. FatSaturated Fat -37.2%

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

All nutrients comparison - raw data values

Nutrient Tuna salad Sockeye salmon Opinion
Calories 187kcal 156kcal Tuna salad
Protein 16.04g 26.48g Sockeye salmon
Fats 9.26g 5.57g Tuna salad
Vitamin C 2.2mg 0mg Tuna salad
Net carbs 9.41g 0g Tuna salad
Carbs 9.41g 0g Tuna salad
Cholesterol 13mg 61mg Tuna salad
Vitamin D 670IU Sockeye salmon
Magnesium 19mg 36mg Sockeye salmon
Calcium 17mg 11mg Tuna salad
Potassium 178mg 436mg Sockeye salmon
Iron 1mg 0.52mg Tuna salad
Copper 0.145mg 0.076mg Tuna salad
Zinc 0.56mg 0.55mg Tuna salad
Phosphorus 178mg 305mg Sockeye salmon
Sodium 402mg 92mg Sockeye salmon
Vitamin A 97IU 193IU Sockeye salmon
Vitamin A RAE 24µg 58µg Sockeye salmon
Vitamin E 0.99mg Sockeye salmon
Vitamin D 16.7µg Sockeye salmon
Manganese 0.04mg 0.013mg Tuna salad
Selenium 41.2µg 35.5µg 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
Vitamin B12 1.2µg 4.47µg Sockeye salmon
Vitamin K 0.1µg Sockeye salmon
Folate 8µg 7µg Tuna salad
Trans Fat 0.023g Tuna salad
Choline 112.6mg Sockeye salmon
Saturated Fat 1.544g 0.969g Sockeye salmon
Monounsaturated Fat 2.887g 1.864g Tuna salad
Polyunsaturated fat 4.122g 1.327g Tuna salad
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
Omega-3 - EPA 0.014g 0.299g Sockeye salmon
Omega-3 - DHA 0.055g 0.56g Sockeye salmon
Omega-3 - DPA 0.093g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
132%
Sockeye salmon
Minerals Daily Need Coverage Score
49%
Tuna salad
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
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 is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
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

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. 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.