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Tuna vs Sockeye salmon - In-Depth Nutrition Comparison

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The main differences between Tuna and Sockeye salmon

  • Tuna is richer in Vitamin B12, Vitamin A RAE, Selenium, Vitamin B1, Iron, and Magnesium, yet Sockeye salmon is richer in Vitamin B6.
  • Daily need coverage for Vitamin B12 from Tuna is 267% higher.
  • Tuna contains 13 times more Vitamin A RAE than Sockeye salmon. Tuna contains 757µg of Vitamin A RAE, while Sockeye salmon contains 58µg.

Food types used in this article are Fish, tuna, fresh, bluefin, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +151.9%
Contains more Magnesium +77.8%
Contains less Sodium -45.7%
Contains more Zinc +40%
Contains more Copper +44.7%
Contains more Potassium +35%
Equal in Calcium - 11
Equal in Phosphorus - 305
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% 20% 26% 131% 39% 12% 15% 26%
Contains more Iron +151.9%
Contains more Magnesium +77.8%
Contains less Sodium -45.7%
Contains more Zinc +40%
Contains more Copper +44.7%
Contains more Potassium +35%
Equal in Calcium - 11
Equal in Phosphorus - 305

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
6
:
Contains more Vitamin A +1205.7%
Contains more Vitamin B1 +77.1%
Contains more Vitamin B2 +24.4%
Contains more Vitamin B12 +143.4%
Contains more Vitamin B6 +57.5%
Contains more Folate +250%
Equal in Vitamin B3 - 10.123
Equal in Vitamin B5 - 1.274
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 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin A +1205.7%
Contains more Vitamin B1 +77.1%
Contains more Vitamin B2 +24.4%
Contains more Vitamin B12 +143.4%
Contains more Vitamin B6 +57.5%
Contains more Folate +250%
Equal in Vitamin B3 - 10.123
Equal in Vitamin B5 - 1.274

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 Sockeye salmon
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Sockeye salmon Opinion
Net carbs 0g 0g
Protein 29.91g 26.48g Tuna
Fats 6.28g 5.57g Tuna
Carbs 0g 0g
Calories 184kcal 156kcal Tuna
Starch g 0g Sockeye salmon
Fructose g 0g Sockeye salmon
Sugar g 0g Tuna
Fiber 0g 0g
Calcium 10mg 11mg Sockeye salmon
Iron 1.31mg 0.52mg Tuna
Magnesium 64mg 36mg Tuna
Phosphorus 326mg 305mg Tuna
Potassium 323mg 436mg Sockeye salmon
Sodium 50mg 92mg Tuna
Zinc 0.77mg 0.55mg Tuna
Copper 0.11mg 0.076mg Tuna
Vitamin A 2520IU 193IU Tuna
Vitamin E mg 0.99mg Sockeye salmon
Vitamin D IU 670IU Sockeye salmon
Vitamin D µg 16.7µg Sockeye salmon
Vitamin C 0mg 0mg
Vitamin B1 0.278mg 0.157mg Tuna
Vitamin B2 0.306mg 0.246mg Tuna
Vitamin B3 10.54mg 10.123mg Tuna
Vitamin B5 1.37mg 1.274mg Tuna
Vitamin B6 0.525mg 0.827mg Sockeye salmon
Folate 2µg 7µg Sockeye salmon
Vitamin B12 10.88µg 4.47µg Tuna
Vitamin K µg 0.1µg Sockeye salmon
Tryptophan 0.335mg 0.335mg
Threonine 1.311mg 1.247mg Tuna
Isoleucine 1.378mg 1.274mg Tuna
Leucine 2.431mg 2.185mg Tuna
Lysine 2.747mg 2.574mg Tuna
Methionine 0.885mg 0.858mg Tuna
Phenylalanine 1.168mg 1.086mg Tuna
Valine 1.541mg 1.461mg Tuna
Histidine 0.88mg 0.711mg Tuna
Cholesterol 49mg 61mg Tuna
Trans Fat g 0.023g Tuna
Saturated Fat 1.612g 0.969g Sockeye salmon
Monounsaturated Fat 2.053g 1.864g Tuna
Polyunsaturated fat 1.844g 1.327g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Sockeye 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
137
Sockeye salmon
Mineral Summary Score
41
Tuna
34
Sockeye 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
159%
Sockeye salmon
Carbohydrates
0%
Tuna
0%
Sockeye salmon
Fats
29%
Tuna
26%
Sockeye 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 - 42mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 12mg)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $6)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 0.643g)
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.
Which food is richer in vitamins?
?
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. 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.