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Tuna vs. Smoked salmon — In-Depth Nutrition Comparison

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How are tuna and smoked salmon different?

  • Tuna is richer in selenium, vitamin B3, vitamin B6, protein, and phosphorus, while smoked salmon is higher in vitamin D*, vitamin B12, copper, and vitamin B5.
  • Tuna covers your daily need for selenium 138% more than smoked salmon.
  • Tuna contains 5 times more vitamin B3 than smoked salmon. Tuna contains 22.07mg of vitamin B3, while smoked salmon contains 4.72mg.
  • Tuna is lower in sodium.

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

Infographic

Tuna vs Smoked salmon infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +201.1%
Contains more ZincZinc +45.2%
Contains more PhosphorusPhosphorus +103%
Contains less SodiumSodium -92%
Contains more SeleniumSelenium +234%
Contains more CalciumCalcium +175%
Contains more CopperCopper +434.9%
Contains more ManganeseManganese +30.8%
~equal in Iron ~0.85mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tuna
Tuna
4
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%
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% 257% 8.7% 27% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5%
Contains more Vitamin B1Vitamin B1 +482.6%
Contains more Vitamin B2Vitamin B2 +35.6%
Contains more Vitamin B3Vitamin B3 +367.6%
Contains more Vitamin B6Vitamin B6 +273.4%
Contains more Vitamin DVitamin D +755%
Contains more Vitamin AVitamin A +18.2%
Contains more Vitamin EVitamin E +365.5%
Contains more Vitamin B5Vitamin B5 +160.5%
Contains more Vitamin B12Vitamin B12 +38.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg
~equal in Folate ~2µg

All nutrients comparison - raw data values

Nutrient Tuna Smoked salmon DV% diff.
Selenium 108.2µg 32.4µg 138%
Vitamin B3 22.07mg 4.72mg 108%
Vitamin D 2µg 17.1µg 76%
Vitamin D* 82 IU 685 IU 75%
Vitamin B6 1.038mg 0.278mg 58%
Vitamin B12 2.35µg 3.26µg 38%
Sodium 54mg 672mg 27%
Phosphorus 333mg 164mg 24%
Protein 29.15g 18.28g 22%
Copper 0.043mg 0.23mg 21%
Vitamin B5 0.334mg 0.87mg 11%
Potassium 527mg 175mg 10%
Vitamin B1 0.134mg 0.023mg 9%
Cholesterol 47mg 23mg 8%
Vitamin E 0.29mg 1.35mg 7%
Fats 0.59g 4.32g 6%
Magnesium 42mg 18mg 6%
Monounsaturated fat 0.138g 2.023g 5%
Polyunsaturated fat 0.175g 0.995g 5%
Vitamin B2 0.137mg 0.101mg 3%
Saturated fat 0.205g 0.929g 3%
Choline 77.6mg 89mg 2%
Calories 130kcal 117kcal 1%
Calcium 4mg 11mg 1%
Iron 0.92mg 0.85mg 1%
Zinc 0.45mg 0.31mg 1%
Protein per 100 calories 22g 16g N/A
Calories per 10 g protein 45kcal 64kcal N/A
Weight per 100 calories 77g 85g N/A
Unsaturated / Saturated Fat ratio 1.5 3.2 N/A
Vitamin A 22µg 26µg 0%
Manganese 0.013mg 0.017mg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 2µg 2µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.205mg 0%
Threonine 1.224mg 0.801mg 0%
Isoleucine 1.287mg 0.842mg 0%
Leucine 2.27mg 1.486mg 0%
Lysine 2.565mg 1.679mg 0%
Methionine 0.827mg 0.541mg 0%
Phenylalanine 1.091mg 0.714mg 0%
Valine 1.438mg 0.942mg 0%
Histidine 0.822mg 0.538mg 0%
Omega-3 (EPA) 0.015g 0.183g N/A
Omega-3 (DHA) 0.105g 0.267g N/A
Omega-3 (DPA) 0.005g 0.073g N/A
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +59.5%
Contains more FatsFats +632.2%
~equal in Carbs ~0g
~equal in Water ~72g

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -77.9%
Contains more Mono. FatMonounsaturated fat +1365.9%
Contains more Poly. FatPolyunsaturated fat +468.6%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.