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Tuna vs. Salmon — In-Depth Nutrition Comparison

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How are tuna and salmon different?

  • Tuna is richer in selenium, vitamin B3, vitamin B6, and phosphorus, while salmon is higher in vitamin D*, vitamin B5, vitamin B12, vitamin B1, and folate.
  • Tuna covers your daily need for selenium, 121% more than salmon.
  • Tuna contains 3 times more vitamin B3 than salmon. Tuna contains 22.07mg of vitamin B3, while salmon contains 8.045mg.
  • Tuna is lower in saturated fat.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat types were used in this article.

Infographic

Tuna vs Salmon infographic
Infographic link

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
Tuna
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Salmon
Salmon
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
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

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
Tuna
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
Salmon
Salmon
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Contains more Vitamin B3Vitamin B3 +174.3%
Contains more Vitamin B6Vitamin B6 +60.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +555%
Contains more Vitamin AVitamin A +213.6%
Contains more Vitamin EVitamin E +293.1%
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%
~equal in Vitamin B2 ~0.135mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Tuna Salmon DV% diff.
Selenium 108.2µg 41.4µg 121%
Vitamin B3 22.07mg 8.045mg 88%
Vitamin D* 82 IU 526 IU 56%
Vitamin D 2µg 13.1µg 56%
Vitamin B6 1.038mg 0.647mg 30%
Polyunsaturated fat 0.175g 4.553g 29%
Vitamin B5 0.334mg 1.475mg 23%
Vitamin B12 2.35µg 2.8µg 19%
Fats 0.59g 12.35g 18%
Vitamin B1 0.134mg 0.34mg 17%
Protein 29.15g 22.1g 14%
Phosphorus 333mg 252mg 12%
Saturated fat 0.205g 2.397g 10%
Monounsaturated fat 0.138g 4.181g 10%
Folate 2µg 34µg 8%
Iron 0.92mg 0.34mg 7%
Vitamin E 0.29mg 1.14mg 6%
Cholesterol 47mg 63mg 5%
Vitamin A 22µg 69µg 5%
Calories 130kcal 206kcal 4%
Vitamin C 0mg 3.7mg 4%
Potassium 527mg 384mg 4%
Magnesium 42mg 30mg 3%
Choline 77.6mg 90.5mg 2%
Calcium 4mg 15mg 1%
Copper 0.043mg 0.049mg 1%
Protein per 100 calories 22g 11g N/A
Calories per 10 g protein 45kcal 93kcal N/A
Weight per 100 calories 77g 49g N/A
Unsaturated / Saturated Fat ratio 1.5 3.6 N/A
Zinc 0.45mg 0.43mg 0%
Sodium 54mg 61mg 0%
Manganese 0.013mg 0.016mg 0%
Vitamin B2 0.137mg 0.135mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.248mg 0%
Threonine 1.224mg 0.969mg 0%
Isoleucine 1.287mg 1.018mg 0%
Leucine 2.27mg 1.796mg 0%
Lysine 2.565mg 2.03mg 0%
Methionine 0.827mg 0.654mg 0%
Phenylalanine 1.091mg 0.863mg 0%
Valine 1.438mg 1.139mg 0%
Histidine 0.822mg 0.651mg 0%
Omega-3 - EPA 0.015g 0.69g N/A
Omega-3 - DHA 0.105g 1.457g N/A
Omega-3 - DPA 0.005g 0.17g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Salmon
Salmon
1
22% 12% 65%
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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Salmon
Salmon
2
22% 38% 41%
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%

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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/172006/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.