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Salmon vs. Tuna — In-Depth Nutrition Comparison

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How are salmon and tuna different?

  • Salmon is richer in vitamin D*, vitamin B5, vitamin B12, vitamin B1, and folate, while tuna is higher in selenium, vitamin B3, vitamin B6, and phosphorus.
  • Tuna covers your daily need for selenium, 121% more than salmon.
  • Salmon contains 17 times more folate than tuna. Salmon contains 34µg of folate, while tuna contains 2µg.
  • Tuna is lower in saturated fat.

Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat types were used in this article.

Infographic

Salmon vs Tuna 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.
Salmon
Salmon
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Tuna
Tuna
6
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%
Contains more CalciumCalcium +275%
Contains more CopperCopper +14%
Contains more ManganeseManganese +23.1%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +37.2%
Contains more IronIron +170.6%
Contains more PhosphorusPhosphorus +32.1%
Contains less SodiumSodium -11.5%
Contains more SeleniumSelenium +161.4%
~equal in Zinc ~0.45mg

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.
Salmon
Salmon
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Tuna
Tuna
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +555%
Contains more Vitamin AVitamin A +213.6%
Contains more Vitamin EVitamin E +293.1%
Contains more Vitamin B1Vitamin B1 +153.7%
Contains more Vitamin B5Vitamin B5 +341.6%
Contains more Vitamin B12Vitamin B12 +19.1%
Contains more FolateFolate +1600%
Contains more Vitamin B3Vitamin B3 +174.3%
Contains more Vitamin B6Vitamin B6 +60.4%
~equal in Vitamin B2 ~0.137mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Salmon Tuna DV% diff.
Selenium 41.4µg 108.2µg 121%
Vitamin B3 8.045mg 22.07mg 88%
Vitamin D* 526 IU 82 IU 56%
Vitamin D 13.1µg 2µg 56%
Vitamin B6 0.647mg 1.038mg 30%
Polyunsaturated fat 4.553g 0.175g 29%
Vitamin B5 1.475mg 0.334mg 23%
Vitamin B12 2.8µg 2.35µg 19%
Fats 12.35g 0.59g 18%
Vitamin B1 0.34mg 0.134mg 17%
Protein 22.1g 29.15g 14%
Phosphorus 252mg 333mg 12%
Saturated fat 2.397g 0.205g 10%
Monounsaturated fat 4.181g 0.138g 10%
Folate 34µg 2µg 8%
Iron 0.34mg 0.92mg 7%
Vitamin E 1.14mg 0.29mg 6%
Cholesterol 63mg 47mg 5%
Vitamin A 69µg 22µg 5%
Calories 206kcal 130kcal 4%
Vitamin C 3.7mg 0mg 4%
Potassium 384mg 527mg 4%
Magnesium 30mg 42mg 3%
Choline 90.5mg 77.6mg 2%
Calcium 15mg 4mg 1%
Copper 0.049mg 0.043mg 1%
Protein per 100 calories 11g 22g N/A
Calories per 10 g protein 93kcal 45kcal N/A
Weight per 100 calories 49g 77g N/A
Unsaturated / Saturated Fat ratio 3.6 1.5 N/A
Zinc 0.43mg 0.45mg 0%
Sodium 61mg 54mg 0%
Manganese 0.016mg 0.013mg 0%
Vitamin B2 0.135mg 0.137mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.248mg 0.313mg 0%
Threonine 0.969mg 1.224mg 0%
Isoleucine 1.018mg 1.287mg 0%
Leucine 1.796mg 2.27mg 0%
Lysine 2.03mg 2.565mg 0%
Methionine 0.654mg 0.827mg 0%
Phenylalanine 0.863mg 1.091mg 0%
Valine 1.139mg 1.438mg 0%
Histidine 0.651mg 0.822mg 0%
Omega-3 - EPA 0.69g 0.015g N/A
Omega-3 - DHA 1.457g 0.105g N/A
Omega-3 - DPA 0.17g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
1
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Tuna
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +1993.2%
Contains more ProteinProtein +31.9%
Contains more OtherOther +60%
~equal in Carbs ~0g
~equal in Water ~68.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
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
Contains more Mono. FatMonounsaturated fat +2929.7%
Contains more Poly. FatPolyunsaturated fat +2501.7%
Contains less Sat. FatSaturated fat -91.4%

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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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.