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Tuna vs. Sockeye salmon — In-Depth Nutrition Comparison

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What are the differences between Tuna and Sockeye salmon?

  • Tuna is higher in Selenium, Vitamin B3, and Vitamin B6, yet Sockeye salmon is higher in Vitamin D, Vitamin B12, Vitamin B5, Vitamin B2, and Choline.
  • Tuna's daily need coverage for Selenium is 132% more.
  • Tuna has 2 times more Vitamin B3 than Sockeye salmon. While Tuna has 22.07mg of Vitamin B3, Sockeye salmon has only 10.123mg.

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

Infographic

Tuna vs Sockeye salmon infographic
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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
5
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +76.9%
Contains less SodiumSodium -41.3%
Contains more SeleniumSelenium +204.8%
Contains more CalciumCalcium +175%
Contains more CopperCopper +76.7%
Contains more ZincZinc +22.2%
~equal in Phosphorus ~305mg
~equal in Manganese ~0.013mg

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
2
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% 3.9% 5.8% 60% 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% 12% 20% 501% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin B3Vitamin B3 +118%
Contains more Vitamin B6Vitamin B6 +25.5%
Contains more Vitamin AVitamin A +196.9%
Contains more Vitamin E Vitamin E +241.4%
Contains more Vitamin DVitamin D +735%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B2Vitamin B2 +79.6%
Contains more Vitamin B5Vitamin B5 +281.4%
Contains more Vitamin B12Vitamin B12 +90.2%
Contains more FolateFolate +250%
Contains more CholineCholine +45.1%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more OtherOther +106.5%
Contains more FatsFats +844.1%
~equal in Protein ~26.48g
~equal in Carbs ~0g
~equal in Water ~67.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 45% 32%
Saturated Fat: Sat. Fat 0.969 g
Monounsaturated Fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated Fat -78.8%
Contains more Mono. FatMonounsaturated Fat +1250.7%
Contains more Poly. FatPolyunsaturated fat +658.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Sockeye salmon
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna Sockeye salmon Opinion
Calories 130kcal 156kcal Sockeye salmon
Protein 29.15g 26.48g Tuna
Fats 0.59g 5.57g Sockeye salmon
Cholesterol 47mg 61mg Tuna
Vitamin D 82IU 670IU Sockeye salmon
Magnesium 42mg 36mg Tuna
Calcium 4mg 11mg Sockeye salmon
Potassium 527mg 436mg Tuna
Iron 0.92mg 0.52mg Tuna
Copper 0.043mg 0.076mg Sockeye salmon
Zinc 0.45mg 0.55mg Sockeye salmon
Phosphorus 333mg 305mg Tuna
Sodium 54mg 92mg Tuna
Vitamin A 65IU 193IU Sockeye salmon
Vitamin A RAE 22µg 58µg Sockeye salmon
Vitamin E 0.29mg 0.99mg Sockeye salmon
Vitamin D 2µg 16.7µg Sockeye salmon
Manganese 0.013mg 0.013mg
Selenium 108.2µg 35.5µg Tuna
Vitamin B1 0.134mg 0.157mg Sockeye salmon
Vitamin B2 0.137mg 0.246mg Sockeye salmon
Vitamin B3 22.07mg 10.123mg Tuna
Vitamin B5 0.334mg 1.274mg Sockeye salmon
Vitamin B6 1.038mg 0.827mg Tuna
Vitamin B12 2.35µg 4.47µg Sockeye salmon
Vitamin K 0.1µg 0.1µg
Folate 2µg 7µg Sockeye salmon
Trans Fat 0.02g 0.023g Tuna
Choline 77.6mg 112.6mg Sockeye salmon
Saturated Fat 0.205g 0.969g Tuna
Monounsaturated Fat 0.138g 1.864g Sockeye salmon
Polyunsaturated fat 0.175g 1.327g Sockeye salmon
Tryptophan 0.313mg 0.335mg Sockeye salmon
Threonine 1.224mg 1.247mg Sockeye salmon
Isoleucine 1.287mg 1.274mg Tuna
Leucine 2.27mg 2.185mg Tuna
Lysine 2.565mg 2.574mg Sockeye salmon
Methionine 0.827mg 0.858mg Sockeye salmon
Phenylalanine 1.091mg 1.086mg Tuna
Valine 1.438mg 1.461mg Sockeye salmon
Histidine 0.822mg 0.711mg Tuna
Omega-3 - EPA 0.015g 0.299g Sockeye salmon
Omega-3 - DHA 0.105g 0.56g Sockeye salmon
Omega-3 - DPA 0.005g 0.093g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.002g 0.019g Sockeye salmon

Which food is preferable for your diet?

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

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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
88%
Tuna
132%
Sockeye salmon
Minerals Daily Need Coverage Score
88%
Tuna
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.764g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $13)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.