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  6. Tuna vs. Salmon raw

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.
Tuna
Tuna
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +44.8%
Contains more IronIron +15%
Contains more PhosphorusPhosphorus +66.5%
Contains more SeleniumSelenium +196.4%
Contains more CalciumCalcium +200%
Contains more CopperCopper +481.4%
Contains more ZincZinc +42.2%
Contains less SodiumSodium -18.5%
Contains more ManganeseManganese +23.1%
~equal in Potassium ~490mg

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +180.8%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +68.7%
Contains more Vitamin B2Vitamin B2 +177.4%
Contains more Vitamin B5Vitamin B5 +398.2%
Contains more Vitamin B12Vitamin B12 +35.3%
Contains more FolateFolate +1150%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Salmon raw DV% diff.
Selenium 108.2µg 36.5µg 130%
Vitamin B3 22.07mg 7.86mg 89%
Vitamin B12 2.35µg 3.18µg 35%
Vitamin B5 0.334mg 1.664mg 27%
Copper 0.043mg 0.25mg 23%
Protein 29.15g 19.84g 19%
Vitamin B2 0.137mg 0.38mg 19%
Phosphorus 333mg 200mg 19%
Vitamin B6 1.038mg 0.818mg 17%
Polyunsaturated fat 0.175g 2.539g 16%
Choline 77.6mg 14%
Vitamin D 2µg 10%
Vitamin D 82IU 10%
Fats 0.59g 6.34g 9%
Vitamin B1 0.134mg 0.226mg 8%
Folate 2µg 25µg 6%
Monounsaturated fat 0.138g 2.103g 5%
Saturated fat 0.205g 0.981g 4%
Magnesium 42mg 29mg 3%
Cholesterol 47mg 55mg 3%
Iron 0.92mg 0.8mg 2%
Zinc 0.45mg 0.64mg 2%
Vitamin E 0.29mg 2%
Calories 130kcal 142kcal 1%
Vitamin A 22µg 12µg 1%
Potassium 527mg 490mg 1%
Calcium 4mg 12mg 1%
Sodium 54mg 44mg 0%
Manganese 0.013mg 0.016mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.222mg 0%
Threonine 1.224mg 0.87mg 0%
Isoleucine 1.287mg 0.914mg 0%
Leucine 2.27mg 1.613mg 0%
Lysine 2.565mg 1.822mg 0%
Methionine 0.827mg 0.587mg 0%
Phenylalanine 1.091mg 0.775mg 0%
Valine 1.438mg 1.022mg 0%
Histidine 0.822mg 0.584mg 0%
Omega-3 - EPA 0.015g 0.321g N/A
Omega-3 - DHA 0.105g 1.115g N/A
Omega-3 - DPA 0.005g 0.287g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
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 ProteinProtein +46.9%
Contains more FatsFats +974.6%
Contains more OtherOther +315.6%
~equal in Carbs ~0g
~equal in Water ~68.5g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -79.1%
Contains more Mono. FatMonounsaturated fat +1423.9%
Contains more Poly. FatPolyunsaturated fat +1350.9%

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.