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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
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
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
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% 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% 19% 20% 251% 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 +163.6%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Tuna Sockeye salmon DV% diff.
Selenium 108.2µg 35.5µg 132%
Vitamin B12 2.35µg 4.47µg 88%
Vitamin B3 22.07mg 10.123mg 75%
Vitamin D 2µg 16.7µg 74%
Vitamin D 82IU 670IU 74%
Vitamin B5 0.334mg 1.274mg 19%
Vitamin B6 1.038mg 0.827mg 16%
Vitamin B2 0.137mg 0.246mg 8%
Fats 0.59g 5.57g 8%
Polyunsaturated fat 0.175g 1.327g 8%
Choline 77.6mg 112.6mg 6%
Protein 29.15g 26.48g 5%
Vitamin E 0.29mg 0.99mg 5%
Iron 0.92mg 0.52mg 5%
Cholesterol 47mg 61mg 5%
Monounsaturated fat 0.138g 1.864g 4%
Copper 0.043mg 0.076mg 4%
Phosphorus 333mg 305mg 4%
Vitamin A 22µg 58µg 4%
Potassium 527mg 436mg 3%
Saturated fat 0.205g 0.969g 3%
Vitamin B1 0.134mg 0.157mg 2%
Sodium 54mg 92mg 2%
Folate 2µg 7µg 1%
Calories 130kcal 156kcal 1%
Zinc 0.45mg 0.55mg 1%
Calcium 4mg 11mg 1%
Magnesium 42mg 36mg 1%
Manganese 0.013mg 0.013mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.02g 0.023g N/A
Tryptophan 0.313mg 0.335mg 0%
Threonine 1.224mg 1.247mg 0%
Isoleucine 1.287mg 1.274mg 0%
Leucine 2.27mg 2.185mg 0%
Lysine 2.565mg 2.574mg 0%
Methionine 0.827mg 0.858mg 0%
Phenylalanine 1.091mg 1.086mg 0%
Valine 1.438mg 1.461mg 0%
Histidine 0.822mg 0.711mg 0%
Omega-3 - EPA 0.015g 0.299g N/A
Omega-3 - DHA 0.105g 0.56g N/A
Omega-3 - DPA 0.005g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
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
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%

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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. 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.