Fish Salmon vs Fish Tuna
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Fish Tuna has more protein per 100 calories: 19.6 g against 13.8 g.
- Fish Tuna is lighter per 100 g: 134 kcal against 153 kcal.
- Fish Salmon leads in 14 micronutrients, including Pantothenic Acid (B5), Folate, Vitamin C.
- Fish Tuna leads in 30 micronutrients, including Vitamin A, Niacin (B3), Vitamin B6.
Per 100 calories
| Nutrient | Fish Salmon | Fish Tuna |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 13.8 g | 19.6 g |
| Carbs | 0 g | 0 g |
| Fat | 4.82 g | 1.82 g |
| Vitamins | ||
| Vitamin A | 36.7 µg | 185 µg |
| Thiamin (B1) | 0.093 mg | 0.105 mg |
| Riboflavin (B2) | 0.124 mg | 0.129 mg |
| Niacin (B3) | 5.23 mg | 11.7 mg |
| Pantothenic Acid (B5) | 0.718 mg | 0.492 mg |
| Vitamin B6 | 0.315 mg | 0.596 mg |
| Folate | 9.5 µg | 3.37 µg |
| Vitamin B12 | 3.23 µg | 3.6 µg |
| Choline | 61.7 mg | 51.8 mg |
| Vitamin C | 0.546 mg | 0.249 mg |
| Vitamin D | 7.37 µg | 2.34 µg |
| Vitamin E | 0.777 mg | 0.382 mg |
| Vitamin K | 0.18 µg | 0.05 µg |
| Minerals | ||
| Calcium | 9.7 mg | 11.5 mg |
| Iron | 0.316 mg | 0.857 mg |
| Magnesium | 21 mg | 33.5 mg |
| Phosphorus | 162 mg | 212 mg |
| Potassium | 256 mg | 308 mg |
| Sodium | 36.2 mg | 33.9 mg |
| Zinc | 0.298 mg | 0.506 mg |
| Copper | 0.048 mg | 0.059 mg |
| Manganese | 0.008 mg | 0.012 mg |
| Selenium | 19.9 µg | 45.5 µg |
| Iodine | 33.6 µg | 185 µg |
| Fats | ||
| Polyunsaturated Fat | 1.26 g | 0.537 g |
| Monounsaturated Fat | 1.65 g | 0.541 g |
| Saturated Fat | 0.937 g | 0.498 g |
| Trans Fat | 0.018 g | 0.013 g |
| Cholesterol | 37 mg | 34.9 mg |
| Omega-3 (ALA) | 0.098 g | 0.001 g |
| Omega-3 (EPA) | 0.263 g | 0.104 g |
| Omega-3 (DHA) | 0.463 g | 0.33 g |
| Omega-6 (Linoleic Acid) | 0.127 g | 0.025 g |
| Amino Acids | ||
| Histidine | 0.37 g | 0.568 g |
| Isoleucine | 0.627 g | 0.89 g |
| Leucine | 1.07 g | 1.57 g |
| Lysine | 1.22 g | 1.77 g |
| Methionine | 0.431 g | 0.571 g |
| Cystine | 0.154 g | 0.207 g |
| Phenylalanine | 0.548 g | 0.753 g |
| Tyrosine | 0.505 g | 0.652 g |
| Threonine | 0.618 g | 0.845 g |
| Tryptophan | 0.168 g | 0.216 g |
| Valine | 0.71 g | 0.993 g |
| Arginine | 0.805 g | 1.16 g |
| Alanine | 0.836 g | 1.17 g |
| Serine | 1.51 g | 1.98 g |
| Proline | 1.99 g | 2.88 g |
| Glycine | 0.658 g | 0.926 g |
| Aspartic Acid | 0.487 g | 0.683 g |
| Glutamic Acid | 0.557 g | 0.787 g |
Per 100 grams
| Nutrient | Fish Salmon | Fish Tuna |
|---|---|---|
| Calories | 153 kcal | 134 kcal |
| Protein | 21 g | 26.2 g |
| Carbs | 0 g | 0 g |
| Fat | 7.35 g | 2.43 g |
| Vitamins | ||
| Vitamin A | 56 µg | 248 µg |
| Thiamin (B1) | 0.142 mg | 0.14 mg |
| Riboflavin (B2) | 0.189 mg | 0.172 mg |
| Niacin (B3) | 7.97 mg | 15.7 mg |
| Pantothenic Acid (B5) | 1.1 mg | 0.657 mg |
| Vitamin B6 | 0.481 mg | 0.797 mg |
| Folate | 14.5 µg | 4.5 µg |
| Vitamin B12 | 4.93 µg | 4.81 µg |
| Choline | 94.2 mg | 69.2 mg |
| Vitamin C | 0.833 mg | 0.333 mg |
| Vitamin D | 11.3 µg | 3.13 µg |
| Vitamin E | 1.19 mg | 0.51 mg |
| Vitamin K | 0.275 µg | 0.067 µg |
| Minerals | ||
| Calcium | 14.8 mg | 15.3 mg |
| Iron | 0.482 mg | 1.15 mg |
| Magnesium | 32 mg | 44.8 mg |
| Phosphorus | 247 mg | 283 mg |
| Potassium | 391 mg | 412 mg |
| Sodium | 55.3 mg | 45.3 mg |
| Zinc | 0.454 mg | 0.677 mg |
| Copper | 0.073 mg | 0.079 mg |
| Manganese | 0.012 mg | 0.016 mg |
| Selenium | 30.4 µg | 60.9 µg |
| Iodine | 51.2 µg | 248 µg |
| Fats | ||
| Polyunsaturated Fat | 1.92 g | 0.718 g |
| Monounsaturated Fat | 2.51 g | 0.723 g |
| Saturated Fat | 1.43 g | 0.666 g |
| Trans Fat | 0.027 g | 0.018 g |
| Cholesterol | 56.5 mg | 46.7 mg |
| Omega-3 (ALA) | 0.149 g | 0.002 g |
| Omega-3 (EPA) | 0.402 g | 0.139 g |
| Omega-3 (DHA) | 0.706 g | 0.441 g |
| Omega-6 (Linoleic Acid) | 0.194 g | 0.033 g |
| Amino Acids | ||
| Histidine | 0.565 g | 0.759 g |
| Isoleucine | 0.957 g | 1.19 g |
| Leucine | 1.64 g | 2.1 g |
| Lysine | 1.87 g | 2.37 g |
| Methionine | 0.657 g | 0.763 g |
| Cystine | 0.235 g | 0.277 g |
| Phenylalanine | 0.836 g | 1.01 g |
| Tyrosine | 0.77 g | 0.871 g |
| Threonine | 0.943 g | 1.13 g |
| Tryptophan | 0.257 g | 0.289 g |
| Valine | 1.08 g | 1.33 g |
| Arginine | 1.23 g | 1.55 g |
| Alanine | 1.28 g | 1.56 g |
| Serine | 2.3 g | 2.64 g |
| Proline | 3.04 g | 3.85 g |
| Glycine | 1 g | 1.24 g |
| Aspartic Acid | 0.743 g | 0.913 g |
| Glutamic Acid | 0.85 g | 1.05 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Fish Salmon and Fish Tuna, including preparation variants and research-cited compound levels, or compare any two foods.