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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
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
8
:
2
Sockeye salmon
Sockeye salmon
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 Manganese +53.8%
Contains more Selenium +31.8%
Contains more Potassium +35%
Equal in Calcium - 11
Equal in Phosphorus - 305
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
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 Manganese +53.8%
Contains more Selenium +31.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tuna
Tuna
6
:
5
Sockeye salmon
Sockeye salmon
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
Tuna
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%
Sockeye salmon
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
:
1
Sockeye salmon
Sockeye salmon
Contains more Protein +13%
Contains more Fats +12.7%
Contains more Other +661.3%
Contains more Water +13.9%
Tuna
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Protein +13%
Contains more Fats +12.7%
Contains more Other +661.3%
Contains more Water +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
2
:
1
Sockeye salmon
Sockeye salmon
Contains more Monounsaturated Fat +10.1%
Contains more Polyunsaturated fat +39%
Contains less Saturated Fat -39.9%
Equal in Monounsaturated Fat - 1.864
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains more Monounsaturated Fat +10.1%
Contains more Polyunsaturated fat +39%
Contains less Saturated Fat -39.9%
Equal in Monounsaturated Fat - 1.864

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Sockeye salmon Opinion
Protein 29.91g 26.48g Tuna
Fats 6.28g 5.57g Tuna
Calories 184kcal 156kcal Tuna
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
Manganese 0.02mg 0.013mg Tuna
Selenium 46.8µg 35.5µg Tuna
Vitamin A 2520IU 193IU Tuna
Vitamin A RAE 757µg 58µg Tuna
Vitamin E 0.99mg Sockeye salmon
Vitamin D 670IU Sockeye salmon
Vitamin D 16.7µg Sockeye salmon
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 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 0.023g Tuna
Saturated Fat 1.612g 0.969g Sockeye salmon
Omega-3 - DHA 1.141g 0.56g Tuna
Omega-3 - EPA 0.363g 0.299g Tuna
Omega-3 - DPA 0.16g 0.093g Tuna
Monounsaturated Fat 2.053g 1.864g Tuna
Polyunsaturated fat 1.844g 1.327g Tuna
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

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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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
171%
Tuna
137%
Sockeye salmon
Minerals Daily Need Coverage Score
59%
Tuna
47%
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 richer in minerals?
Tuna
Tuna is relatively richer in minerals
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 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.