Salmon vs. Tuna — Nutrition and Health Impact Comparison

Macronutrients and Calories

Overall, salmon and tuna have similar nutritional densities, salmon being only a little denser. Salmon comprises 65% water and 35% nutrients, while tuna contains 69% water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Tuna

3

Protein: 29.15 g

Fats: 0.59 g

Carbs: 0 g

Water: 68.98 g

Other: 1.28 g

Salmon

1

Protein: 22.1 g

Fats: 12.35 g

Carbs: 0 g

Water: 64.75 g

Other: 0.8 g

Contains more ProteinProtein	+31.9%
Contains more OtherOther	+60%

Contains more FatsFats

+1993.2%

~equal in Carbs ~0g

~equal in Water ~64.75g

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

Fats

When looking at the fat compositions of these two, salmon is almost 21 times higher in fats but has a somewhat more favorable fat composition. While the predominant fats found in 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

Saturated fat: Sat. Fat 0.205 g

Monounsaturated fat: Mono. Fat 0.138 g

Polyunsaturated fat: Poly. Fat 0.175 g

Salmon

2

Saturated fat: Sat. Fat 2.397 g

Monounsaturated fat: Mono. Fat 4.181 g

Polyunsaturated fat: Poly. Fat 4.553 g

Contains less Sat. FatSaturated fat

-91.4%

Contains more Mono. FatMonounsaturated fat	+2929.7%
Contains more Poly. FatPolyunsaturated fat	+2501.7%

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 47mg of cholesterol.

Vitamins

Salmon and tuna are both rich in various vitamins. 

Salmon provides 17 times more folate or vitamin B9 and richer in vitamins A, D, E, B1, B5, and B12. Salmon also falls in the top 32% of foods as a source of vitamin C, which tuna lacks entirely.

Conversely, tuna is a better source of vitamins B2, B3, and B6.

Salmon and tuna contain a similar level of vitamin K. 

Consuming 100g of these fish can provide 98-116% of the daily value (DV) for vitamin B12. In addition, you can meet your daily vitamin B6 needs by consuming two servings of tuna, which provides 100% of the DV for this nutrient.

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

2

100 g 300 g 3 oz - 85g

Salmon

9

100 g 300 g 3 oz - 85g0.5 fillet - 178g

Contains more Vitamin B3Vitamin B3	+174.3%
Contains more Vitamin B6Vitamin B6	+60.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+213.6%
Contains more Vitamin EVitamin E	+293.1%
Contains more Vitamin DVitamin D	+555%
Contains more Vitamin B1Vitamin B1	+153.7%
Contains more Vitamin B5Vitamin B5	+341.6%
Contains more Vitamin B12Vitamin B12	+19.1%
Contains more FolateFolate	+1600%
Contains more CholineCholine	+16.6%

~equal in Vitamin B2 ~0.135mg

~equal in Vitamin K ~0.1µg

Minerals

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

However, salmon is richer in calcium, copper, and manganese. 

Notably, 50g of tuna can provide about 98% of the DV for selenium. 

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

6

100 g 300 g 3 oz - 85g

Salmon

3

100 g 300 g 3 oz - 85g0.5 fillet - 178g

Contains more MagnesiumMagnesium	+40%
Contains more PotassiumPotassium	+37.2%
Contains more IronIron	+170.6%
Contains more PhosphorusPhosphorus	+32.1%
Contains less SodiumSodium	-11.5%
Contains more SeleniumSelenium	+161.4%

Contains more CalciumCalcium	+275%
Contains more CopperCopper	+14%
Contains more ManganeseManganese	+23.1%

~equal in Zinc ~0.43mg

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 (1, 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 food's PRAL value. 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.

Cardiovascular Health

Section reviewed by Astghik Grigoryan

One study concluded that consuming tuna and 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, and a weight loss diet can substantially reduce the risk of heart disease 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, improving the heart’s structure and function (10). 

Overall, consuming both tuna and salmon is associated with better heart health. 
The American Heart Association recommends the consumption of fatty fish twice a week (11). 

According to research, combining statins (such as Atorvastatin, Rosuvastatin, etc.) with omega-3 fats is an effective and well-tolerated treatment for dyslipidemia. This combination may also benefit patients with a recent myocardial infarction. 

Diabetes impact

Tuna and salmon, containing no carbohydrates, 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 does not significantly affect 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 and improve brain health. 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).

Immune Function

Salmon is richer in vitamins D and E, essential to maintaining a healthy antioxidative state and immune system (15)(16). 

Cancer impact

Limited evidence suggests that fish consumption can decrease the risk of colorectal and liver cancers (17).

Fish high in omega-3 fatty acids may also improve prostate cancer survival rates (18).

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 (19). Wild salmon does not pose similar risks.

Cancer

While baked fish might positively affect health, a high intake of grilled or broiled and charbroiled or barbecued fish may increase the risk of stomach cancer (20).

Mercury Poisoning

Mercury is a toxic metal 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 higher mercury content than farmed fish.

One study has found wild bluefin tuna contains higher mercury levels than Atlantic and chinook salmon (21).

Most commercial seafood has been studied to contain less than the maximum residue limit of mercury (22) and to be a good source of omega-3 fatty acids (23). 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 (24).

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.

Salmon and tuna are frequently used in sushi.

What’s Healthier, Tuna or Salmon?

Well, it depends on so many variables. They are both healthy fish that you should consume. However, if you're pregnant, you should not consume tuna and raw fish. 
Tuna is a better option if you’re going for a low-calorie and high-protein diet.

They are both healthy. Depending on the situation, one can prove to be a better and healthier option than the other. 

Salmon is a fattier fish that is more flavorful than tuna, which is leaner and contains less fats and more proteins. 

Varieties

The six major species included in the term salmon are the Atlantic, King (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 comprise 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.