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Tuna vs. Salmon raw — In-Depth Nutrition Comparison

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What are the differences between Tuna and Salmon raw?

  • Tuna is higher in Selenium, Vitamin B3, Phosphorus, and Vitamin B6, yet Salmon raw is higher in Vitamin B12, Vitamin B5, Copper, Vitamin B2, Vitamin B1, and Folate.
  • Tuna's daily need coverage for Selenium is 130% more.
  • Tuna has 3 times more Vitamin B3 than Salmon raw. While Tuna has 22.07mg of Vitamin B3, Salmon raw has only 7.86mg.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, salmon, Atlantic, wild, raw types in this article.

Infographic

Tuna vs Salmon raw 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.
Contains more Iron +15%
Contains more Magnesium +44.8%
Contains more Phosphorus +66.5%
Contains more Selenium +196.4%
Contains more Calcium +200%
Contains less Sodium -18.5%
Contains more Zinc +42.2%
Contains more Copper +481.4%
Contains more Manganese +23.1%
Equal in Potassium - 490
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Iron +15%
Contains more Magnesium +44.8%
Contains more Phosphorus +66.5%
Contains more Selenium +196.4%
Contains more Calcium +200%
Contains less Sodium -18.5%
Contains more Zinc +42.2%
Contains more Copper +481.4%
Contains more Manganese +23.1%
Equal in Potassium - 490

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
6
:
Contains more Vitamin A +62.5%
Contains more Vitamin B3 +180.8%
Contains more Vitamin B6 +26.9%
Contains more Vitamin B1 +68.7%
Contains more Vitamin B2 +177.4%
Contains more Vitamin B5 +398.2%
Contains more Folate +1150%
Contains more Vitamin B12 +35.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +62.5%
Contains more Vitamin B3 +180.8%
Contains more Vitamin B6 +26.9%
Contains more Vitamin B1 +68.7%
Contains more Vitamin B2 +177.4%
Contains more Vitamin B5 +398.2%
Contains more Folate +1150%
Contains more Vitamin B12 +35.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +46.9%
Contains more Fats +974.6%
Contains more Other +315.6%
Equal in Water - 68.5
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Protein +46.9%
Contains more Fats +974.6%
Contains more Other +315.6%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.1%
Contains more Monounsaturated Fat +1423.9%
Contains more Polyunsaturated fat +1350.9%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -79.1%
Contains more Monounsaturated Fat +1423.9%
Contains more Polyunsaturated fat +1350.9%

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 raw
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Salmon raw Opinion
Protein 29.15g 19.84g Tuna
Fats 0.59g 6.34g Salmon raw
Calories 130kcal 142kcal Salmon raw
Calcium 4mg 12mg Salmon raw
Iron 0.92mg 0.8mg Tuna
Magnesium 42mg 29mg Tuna
Phosphorus 333mg 200mg Tuna
Potassium 527mg 490mg Tuna
Sodium 54mg 44mg Salmon raw
Zinc 0.45mg 0.64mg Salmon raw
Copper 0.043mg 0.25mg Salmon raw
Manganese 0.013mg 0.016mg Salmon raw
Selenium 108.2µg 36.5µg Tuna
Vitamin A 65IU 40IU Tuna
Vitamin A RAE 22µg 12µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.134mg 0.226mg Salmon raw
Vitamin B2 0.137mg 0.38mg Salmon raw
Vitamin B3 22.07mg 7.86mg Tuna
Vitamin B5 0.334mg 1.664mg Salmon raw
Vitamin B6 1.038mg 0.818mg Tuna
Folate 2µg 25µg Salmon raw
Vitamin B12 2.35µg 3.18µg Salmon raw
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.222mg Tuna
Threonine 1.224mg 0.87mg Tuna
Isoleucine 1.287mg 0.914mg Tuna
Leucine 2.27mg 1.613mg Tuna
Lysine 2.565mg 1.822mg Tuna
Methionine 0.827mg 0.587mg Tuna
Phenylalanine 1.091mg 0.775mg Tuna
Valine 1.438mg 1.022mg Tuna
Histidine 0.822mg 0.584mg Tuna
Cholesterol 47mg 55mg Tuna
Trans Fat 0.02g Salmon raw
Saturated Fat 0.205g 0.981g Tuna
Omega-3 - DHA 0.105g 1.115g Salmon raw
Omega-3 - EPA 0.015g 0.321g Salmon raw
Omega-3 - DPA 0.005g 0.287g Salmon raw
Monounsaturated Fat 0.138g 2.103g Salmon raw
Polyunsaturated fat 0.175g 2.539g Salmon raw
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

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

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
92%
Tuna
83%
Salmon raw
Minerals Daily Need Coverage Score
88%
Tuna
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.776g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $13)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.