Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tuna vs. Salmon — Health Impact and Nutrition Comparison

Compare
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on July 19, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Tuna
vs
Salmon

Summary

Tuna is higher in protein, while salmon is 2 times richer in fats, particularly the polyunsaturated omega-3 fatty acids, and overall higher in calories. Salmon is also higher in cholesterol.

Salmon provides 17 times more folate (vitamin B9) and is a good source of vitamin C, unlike tuna. Then again, tuna is a better source of minerals such as magnesium, phosphorus, iron, and copper and contains 11 times more vitamin A and 4 times more vitamin B12.

Tuna and salmon can have various beneficial effects on health when consumed in moderation.

Introduction

Salmon and tuna are two of the most widely consumed fish in the world. Growing in similar conditions, the nutritional composition of these fishes can be very alike. However, in this article, we will also talk about the dissimilarities between salmon and tuna and what impacts these differences have on health.  

Classification

The term salmon includes multiple species of fish that belong to the Salmonidae family. Other types of fish in this family include trout and whitefish.

Salmon is classified as part of the oily fish species; therefore, they are high in omega-3 fatty acids and fat-soluble vitamins.

Tuna, also known as tunny, is part of the Thunnini tribe of the Scombridae family. Tuna shares this family with mackerels and kingfishes.

Overall, fish is classified as white meat.

Appearance

Raw tuna tends to be darker in color when compared to raw salmon due to the higher level of myoglobin and iron. Raw salmon has a light red or orange hue. 

Salmon and tuna, when cooked, lose color, becoming different shades of light pink or white.

Raw meat often has visible wavy white lines called marbling. These are lines of intramuscular fat. Salmon is often richer in fat, having more marbling. Farm-raised salmon tend to be similar to tuna in lack of marbling.

Taste and Use

Tuna and salmon are not too dissimilar in taste. Salmon is often described as having a more robust flavor than tuna. The taste of these fish mostly depends on how they’re cooked.

Depending on availability, salmon and tuna can be used fresh or canned. Fresh fish is often served raw, smoked, or cooked.

Varieties

The six major species included in the term salmon are the AtlanticKing (Chinook)Sockeye (Red)Coho (Silver)Pink (Humpback), and Chum (Dog, Silverbrite). These species can differ in their nutritional values. The king salmon, being the largest one, contains the most fat. Chum, on the other hand, has the lowest percentage of fat. All of these species are similarly rich in protein.

Fifteen species make up the tuna tribe, of which the four most commonly consumed types are the Atlantic bluefin, the albacore or longfin, the skipjack, and the yellowfin or Ahi. Canned tuna is often of the albacore variety, while bluefin is used fresh. 

Tuna and salmon can also be wild-caught or farm-raised. While farm-raised fish can contain antibiotics, wild-caught fish are at a higher risk of contamination with toxins such as mercury and dioxin-like compounds (1).

Nutrition

The nutritional values below are presented for farmed Atlantic salmon and fresh bluefin tuna, both cooked by dry heating.

Macronutrients and Calories

Overall, salmon and tuna have similar nutritional densities, tuna being only a little denser. Salmon consists of 65% water and 35% nutrients, while tuna contains 59% water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
:
2
Salmon
Contains more Protein +35.3%
Contains more Other +490%
Contains more Fats +96.7%
Equal in Water - 64.75
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Protein +35.3%
Contains more Other +490%
Contains more Fats +96.7%
Equal in Water - 64.75

Salmon and tuna also have the same average serving size of three ounces, equal to 85 grams.

Calories

Salmon is somewhat higher in calories, providing 206 calories per 100g serving, while tuna contains 184 calories.

Protein

While both these fish are great sources of proteins, tuna is richer in this macronutrient. One hundred-gram serving of salmon contains nearly 22g of protein, whereas an equal amount of tuna has almost 30g of protein.

Interestingly enough, raw tuna and salmon are much more similar in their macronutrient compositions, containing nearly the same amounts of protein (2, 3).

The quality of protein found in salmon and tuna is excellent, as they both contain high amounts of all essential amino acids.

Fats

When looking at the fat compositions of these two, salmon is almost 2 times higher in fats but also has a somewhat more favorable fat composition. While the predominant fats found in both salmon and tuna are polyunsaturated and monounsaturated fatty acids, tuna has a slightly higher percentage of saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
1
:
2
Salmon
Contains less Saturated Fat -32.7%
Contains more Monounsaturated Fat +103.7%
Contains more Polyunsaturated fat +146.9%
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -32.7%
Contains more Monounsaturated Fat +103.7%
Contains more Polyunsaturated fat +146.9%

That being said, being lower in fats overall, tuna contains fewer grams of saturated fats.

Salmon contains more cholesterol. One hundred-gram serving of salmon contains 63mg of cholesterol, while the same amount of tuna has 49mg of cholesterol.

Carbohydrates

Both tuna and salmon do not contain a notable amount of carbohydrates.

Vitamins

Salmon and tuna are both rich in various vitamins. 

Salmon provides 17 times more folate or vitamin B9 while also being richer in vitamins B1 and B6. Salmon also falls in the top 32% of foods as a source of vitamin C, a vitamin that tuna lacks entirely.

Tuna, on the other hand, is 11 times richer in vitamin A, 4 times richer in vitamin B12, and a better source of vitamins B2 and B3.

Salmon and tuna contain a similar level of vitamin B5. 

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.
Tuna
4
:
8
Salmon
Contains more Vitamin A +995.7%
Contains more Vitamin B2 +126.7%
Contains more Vitamin B3 +31%
Contains more Vitamin B12 +288.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.3%
Contains more Vitamin B6 +23.2%
Contains more Folate +1600%
Equal in Vitamin B5 - 1.475
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +995.7%
Contains more Vitamin B2 +126.7%
Contains more Vitamin B3 +31%
Contains more Vitamin B12 +288.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.3%
Contains more Vitamin B6 +23.2%
Contains more Folate +1600%
Equal in Vitamin B5 - 1.475

Minerals

Tuna is the winner in the category of minerals, containing higher levels of magnesium, phosphorus, iron, copper, and zinc. Tuna is also a little lower in sodium.

However, salmon is richer in calcium and potassium. 

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.
Tuna
8
:
2
Salmon
Contains more Iron +285.3%
Contains more Magnesium +113.3%
Contains more Phosphorus +29.4%
Contains less Sodium -18%
Contains more Zinc +79.1%
Contains more Copper +124.5%
Contains more Manganese +25%
Contains more Selenium +13%
Contains more Calcium +50%
Contains more Potassium +18.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Iron +285.3%
Contains more Magnesium +113.3%
Contains more Phosphorus +29.4%
Contains less Sodium -18%
Contains more Zinc +79.1%
Contains more Copper +124.5%
Contains more Manganese +25%
Contains more Selenium +13%
Contains more Calcium +50%
Contains more Potassium +18.9%

Glycemic Index

As salmon and tuna contain no carbohydrates, the glycemic index is considered to be 0. You can find more information about the glycemic index of foods containing no carbohydrates on our website.

Insulin Index

The insulin index of foods demonstrates how much the given food raises blood insulin levels after intake.

While there has not yet been research regarding the insulin index of salmon, this index has been measured to be 22 for tuna. This is considered a low insulin index.

Acidity

Fresh tuna is a little more acidic when compared to fresh salmon. The pH value of fresh tuna falls in the range of 5.2 to 6.1, while the pH of fresh salmon falls between 6.1 to 6.3 (4). Both fresh tuna and fresh salmon are slightly acidic. The pH of the fish increases, becoming more alkaline as it starts to spoil.

We can also measure acidity by looking at the potential renal acid load or the PRAL value of the given food. This value demonstrates how much acid or base the food produces inside the organism.

The PRAL values for tuna and salmon are 14.1 and 5.9, respectively. This shows that tuna is significantly more acid-producing than salmon.

Weight Loss & Diets

Salmon and tuna contain a similar amount of calories. One serving of salmon or tuna, while providing a moderate amount of calories, also supplies numerous healthy nutrients.

Salmon containing slightly fewer calories per serving might be the better choice for a low-calorie diet. Tuna, on the other hand, is the preferred option for a low-fat diet. Tuna and salmon both fit well into low-carb and low glycemic index diets.

Studies have shown that incorporating lean or fatty fish into restricted-energy diets results in greater weight loss compared to the same restricted-energy diet without seafood (5).

The supplementation of protein found in salmon, called hydrolysate, has been demonstrated to positively affect body mass index in overweight people (6).

Consumption of boiled tuna has also been shown to have potential anti-obesity effects in mice with obesity (7).

Health Impact

Now that we know what nutritional components these fishes consist of, we will look at how they affect our health.

Health Benefits

Cardiovascular Health

One study concluded that consumption of tuna, as well as other broiled or baked fish, but not fried fish or fish sandwiches, was associated with a lower risk of ischemic heart disease, especially decreasing the risk of death from arrhythmic ischemic heart disease (8). 

Supplementation of fish products rich in omega-3 fatty acids, such as salmon or tuna, along with a weight loss diet, can substantially reduce cardiovascular risk in overweight patients with high blood pressure (9).

Omega-3 fatty acids have also been found to possess anti-triglyceridemic, hemostatic, antiarrhythmic, anti-atherogenic, and antithrombotic qualities, which all improve the heart’s structure and function (10). 

According to research, the combination of statins (such as Atorvastatin, Rosuvastatin, etc.) with omega-3 fatty acids is an effective and well-tolerated treatment for dyslipidemia. This combination may also benefit patients who have had a recent myocardial infarction (11).

Diabetes

Tuna and salmon, containing no carbohydrates, both cause little to no effect on blood glucose levels after consumption.

Daily consumption of one serving of lean, but not fatty, fish has been studied to have beneficial effects on type 2 diabetes (12). As salmon and tuna are fatty fish, most studies show their consumption not to have a significant effect on the development of diabetes (13).

Nervous system

Chronic psychological or physiological stress can cause neuroinflammation, which is linked to the development of depression. Omega-3 PUFAs and their derivatives have been shown to reduce neuroinflammation. Low omega-3 PUFA levels, particularly EPA, have been linked to negative mood, poor cognitive performance, sleep disturbance, aggression, and impulsive conduct. Products high in omega-3 PUFAs may help with these symptoms (14).

Cancer

Limited evidence suggests that fish consumption can decrease the risk of colorectal and liver cancers (15).

Fish high in omega-3 fatty acids may also improve prostate cancer survival rates (16).

Downsides and Risks

Diabetes

A potential correlation has been discovered between an increased risk of diabetes and the consumption of farmed salmon, as it may contain persistent organic pollutants that cause insulin resistance and obesity in laboratory mice (17). Wild salmon does not pose similar risks.

Cancer

While baked fish might have a positive effect on health, a high intake of grilled or broiled and charbroiled or barbecued fish may increase the risk of stomach cancer (15).

Mercury Poisoning

Mercury is a toxic metal that can be found in our environment due to pollution. Consequently, when fish consume mercury, they can be a source of mercury poisoning for humans. Wild fish contain mercury in higher amounts when compared to farmed fish.

One study has found wild bluefin tuna to be significantly higher in mercury than Atlantic and chinook salmon (18).

Most commercial seafood has been studied to contain less than the maximum residue limit of mercury (19) and to be a safe source of omega-3 fatty acids (20). However, pregnant women are still advised to stay away from fish high in mercury, as high levels of this toxin are hazardous for developing brains (21).

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: July 19, 2023
Medically reviewed by Astghik Grigoryan

Infographic

Tuna vs Salmon infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Salmon
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Tuna Salmon Opinion
Protein 29.91g 22.1g Tuna
Fats 6.28g 12.35g Salmon
Calories 184kcal 206kcal Salmon
Calcium 10mg 15mg Salmon
Iron 1.31mg 0.34mg Tuna
Magnesium 64mg 30mg Tuna
Phosphorus 326mg 252mg Tuna
Potassium 323mg 384mg Salmon
Sodium 50mg 61mg Tuna
Zinc 0.77mg 0.43mg Tuna
Copper 0.11mg 0.049mg Tuna
Manganese 0.02mg 0.016mg Tuna
Selenium 46.8µg 41.4µg Tuna
Vitamin A 2520IU 230IU Tuna
Vitamin A RAE 757µg 69µg Tuna
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.278mg 0.34mg Salmon
Vitamin B2 0.306mg 0.135mg Tuna
Vitamin B3 10.54mg 8.045mg Tuna
Vitamin B5 1.37mg 1.475mg Salmon
Vitamin B6 0.525mg 0.647mg Salmon
Folate 2µg 34µg Salmon
Vitamin B12 10.88µg 2.8µg Tuna
Vitamin K 0.1µg Salmon
Tryptophan 0.335mg 0.248mg Tuna
Threonine 1.311mg 0.969mg Tuna
Isoleucine 1.378mg 1.018mg Tuna
Leucine 2.431mg 1.796mg Tuna
Lysine 2.747mg 2.03mg Tuna
Methionine 0.885mg 0.654mg Tuna
Phenylalanine 1.168mg 0.863mg Tuna
Valine 1.541mg 1.139mg Tuna
Histidine 0.88mg 0.651mg Tuna
Cholesterol 49mg 63mg Tuna
Saturated Fat 1.612g 2.397g Tuna
Omega-3 - DHA 1.141g 1.457g Salmon
Omega-3 - EPA 0.363g 0.69g Salmon
Omega-3 - DPA 0.16g 0.17g Salmon
Monounsaturated Fat 2.053g 4.181g Salmon
Polyunsaturated fat 1.844g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
171%
Tuna
110%
Salmon
Minerals Daily Need Coverage Score
59%
Tuna
44%
Salmon

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.785g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $6)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.