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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 Iron +92.3%
Contains more Calcium +54.5%
Contains more Copper +90.8%
Contains more Potassium +144.9%
Contains more Magnesium +89.5%
Contains more Phosphorus +71.3%
Contains less Sodium -77.1%
Equal in Zinc - 0.55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 6% 16% 14% 49% 16% 77% 53%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 4% 39% 26% 26% 15% 131% 12%
Contains more Iron +92.3%
Contains more Calcium +54.5%
Contains more Copper +90.8%
Contains more Potassium +144.9%
Contains more Magnesium +89.5%
Contains more Phosphorus +71.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 6% 0% 0% 8% 17% 126% 16% 19% 150% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 12% 20% 501% 40% 57% 190% 77% 191% 559% 1% 6%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
96%
Tuna salad
159%
Sockeye salmon
Carbohydrates
9%
Tuna salad
0%
Sockeye salmon
Fats
43%
Tuna salad
26%
Sockeye salmon

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 48mg)
Which food contains less Sugars?
Tuna salad
Tuna salad contains less Sugars (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 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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tuna salad Sockeye salmon Opinion
Calories 187 156 Tuna salad
Protein 16.04 26.48 Sockeye salmon
Fats 9.26 5.57 Tuna salad
Vitamin C 2.2 0 Tuna salad
Carbs 9.41 0 Tuna salad
Cholesterol 13 61 Tuna salad
Vitamin D 670 Sockeye salmon
Iron 1 0.52 Tuna salad
Calcium 17 11 Tuna salad
Potassium 178 436 Sockeye salmon
Magnesium 19 36 Sockeye salmon
Sugars 0 Tuna salad
Fiber 0 0
Copper 0.145 0.076 Tuna salad
Zinc 0.56 0.55 Tuna salad
Starch 0 Sockeye salmon
Phosphorus 178 305 Sockeye salmon
Sodium 402 92 Sockeye salmon
Vitamin A 97 193 Sockeye salmon
Vitamin E 0.99 Sockeye salmon
Vitamin D 16.7 Sockeye salmon
Vitamin B1 0.031 0.157 Sockeye salmon
Vitamin B2 0.07 0.246 Sockeye salmon
Vitamin B3 6.7 10.123 Sockeye salmon
Vitamin B5 0.26 1.274 Sockeye salmon
Vitamin B6 0.081 0.827 Sockeye salmon
Vitamin B12 1.2 4.47 Sockeye salmon
Vitamin K 0.1 Sockeye salmon
Folate 8 7 Tuna salad
Trans Fat 0.023 Tuna salad
Saturated Fat 1.544 0.969 Sockeye salmon
Monounsaturated Fat 2.887 1.864 Tuna salad
Polyunsaturated fat 4.122 1.327 Tuna salad
Tryptophan 0.18 0.335 Sockeye salmon
Threonine 0.701 1.247 Sockeye salmon
Isoleucine 0.739 1.274 Sockeye salmon
Leucine 1.293 2.185 Sockeye salmon
Lysine 1.457 2.574 Sockeye salmon
Methionine 0.47 0.858 Sockeye salmon
Phenylalanine 0.626 1.086 Sockeye salmon
Valine 0.824 1.461 Sockeye salmon
Histidine 0.467 0.711 Sockeye salmon
Fructose 0 Sockeye salmon

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 of 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.