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Tuna vs Smoked salmon - In-Depth Nutrition Comparison

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A recap on differences between Tuna and Smoked salmon

  • Tuna is higher in Vitamin B12, Vitamin A RAE, Vitamin B3, Selenium, Phosphorus, Vitamin B1, Vitamin B6, and Vitamin B2, yet Smoked salmon is higher in Copper.
  • Tuna covers your daily Vitamin B12 needs 318% more than Smoked salmon.
  • Tuna contains 29 times more Vitamin A RAE than Smoked salmon. While Tuna contains 757µg of Vitamin A RAE, Smoked salmon contains only 26µg.
  • The amount of Sodium in Tuna is lower.

Food varieties used in this article are Fish, tuna, fresh, bluefin, cooked, dry heat and Fish, salmon, chinook, smoked.

Infographic

Tuna vs Smoked 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +54.1%
Contains more Magnesium +255.6%
Contains more Phosphorus +98.8%
Contains more Potassium +84.6%
Contains less Sodium -92.6%
Contains more Zinc +148.4%
Contains more Copper +109.1%
Equal in Calcium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 32% 13% 71% 16% 88% 9% 77%
Contains more Iron +54.1%
Contains more Magnesium +255.6%
Contains more Phosphorus +98.8%
Contains more Potassium +84.6%
Contains less Sodium -92.6%
Contains more Zinc +148.4%
Contains more Copper +109.1%
Equal in Calcium - 11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
7
:
Contains more Vitamin A +2796.6%
Contains more Vitamin B1 +1108.7%
Contains more Vitamin B2 +203%
Contains more Vitamin B3 +123.3%
Contains more Vitamin B5 +57.5%
Contains more Vitamin B6 +88.8%
Contains more Vitamin B12 +233.7%
Equal in Folate - 2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin A +2796.6%
Contains more Vitamin B1 +1108.7%
Contains more Vitamin B2 +203%
Contains more Vitamin B3 +123.3%
Contains more Vitamin B5 +57.5%
Contains more Vitamin B6 +88.8%
Contains more Vitamin B12 +233.7%
Equal in Folate - 2

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna Smoked salmon
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna Smoked salmon Opinion
Net carbs 0g 0g
Protein 29.91g 18.28g Tuna
Fats 6.28g 4.32g Tuna
Carbs 0g 0g
Calories 184kcal 117kcal Tuna
Starch g g
Fructose g g
Sugar g 0g Tuna
Fiber 0g 0g
Calcium 10mg 11mg Smoked salmon
Iron 1.31mg 0.85mg Tuna
Magnesium 64mg 18mg Tuna
Phosphorus 326mg 164mg Tuna
Potassium 323mg 175mg Tuna
Sodium 50mg 672mg Tuna
Zinc 0.77mg 0.31mg Tuna
Copper 0.11mg 0.23mg Smoked salmon
Vitamin A 2520IU 87IU Tuna
Vitamin E mg 1.35mg Smoked salmon
Vitamin D IU 685IU Smoked salmon
Vitamin D µg 17.1µg Smoked salmon
Vitamin C 0mg 0mg
Vitamin B1 0.278mg 0.023mg Tuna
Vitamin B2 0.306mg 0.101mg Tuna
Vitamin B3 10.54mg 4.72mg Tuna
Vitamin B5 1.37mg 0.87mg Tuna
Vitamin B6 0.525mg 0.278mg Tuna
Folate 2µg 2µg
Vitamin B12 10.88µg 3.26µg Tuna
Vitamin K µg 0.1µg Smoked salmon
Tryptophan 0.335mg 0.205mg Tuna
Threonine 1.311mg 0.801mg Tuna
Isoleucine 1.378mg 0.842mg Tuna
Leucine 2.431mg 1.486mg Tuna
Lysine 2.747mg 1.679mg Tuna
Methionine 0.885mg 0.541mg Tuna
Phenylalanine 1.168mg 0.714mg Tuna
Valine 1.541mg 0.942mg Tuna
Histidine 0.88mg 0.538mg Tuna
Cholesterol 49mg 23mg Smoked salmon
Trans Fat g g
Saturated Fat 1.612g 0.929g Smoked salmon
Monounsaturated Fat 2.053g 2.023g Tuna
Polyunsaturated fat 1.844g 0.995g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Smoked salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
171
Tuna
99
Smoked salmon
Mineral Summary Score
41
Tuna
38
Smoked salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
179%
Tuna
110%
Smoked salmon
Carbohydrates
0%
Tuna
0%
Smoked salmon
Fats
29%
Tuna
20%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 622mg)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $7)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 0.683g)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.