Tuna vs Salmon: Nutrition & Calories Compare



Tuna - calories, kcal, weight, nutrition
Tuna - calories, kcal, weight, nutrition

Tuna vs Salmon
Nutrition Facts

Tuna
Serving size:
  change
one tuna (125g)cup (150g)half cup (75g)cup of canned fish (225g)steak (125g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Salmon
Serving size:
  change
one salmon (200g)steak (200g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Tuna vs Salmon 100g Compare


per 100gTunaSalmon
Calories144 197
Fat4.9 g13.11 g
Protein23.33 g20.32 g
Water68.09 g65.84 g
Calcium8 mg9.423 mg
Iron1.02 mg0.259 mg
Magnessium50 mg25.39 mg
Phosphorus5.7 mg2.151 mg
Potassium252 mg378.2 mg
Sodium39 mg49.49 mg
Zink5.7 mg2.151 mg
Vitaminium A2183 µg193 µg
Vitaminium B1 (Thiamine)0.241 mg0.207 mg
Vitaminium B2 (riboflavin)0.251 mg0.155 mg
Vitaminium B3 (Niacin)8.654 mg8.672 mg
Vitaminium B60.455 mg0.636 mg
Vitaminium B9 (Folic acid)0.002 mg0.026 mg
Vitaminium E1 mg3.55 mg

Discover the Ocean's Delights: Tuna vs. Salmon

When it comes to seafood, tuna and salmon are undoubtedly among the stars of the show. Both fish are celebrated not only for their delicious taste but also for their impressive nutritional profiles and versatility in recipes. However, even with their popularity, there are fascinating distinctions between the two that might influence your choice at the grocery store or when planning your next meal. Let's dive into the world of these oceanic treasures and uncover some intriguing facts and comparisons.

A Tale of Two Fishes

Before we get into the nitty-gritty, let's appreciate some interesting facts about tuna and salmon that highlight their uniqueness in the marine world. Tuna, known for its impressive speed, can swim at bursts of up to 75 km/h (47 mph), making it one of the fastest swimmers in the ocean. They are migratory fish, traveling long distances across oceans. Salmon, on the other hand, are famous for their incredible life journey. Born in fresh water, they migrate to the ocean as they grow but return to fresh water to spawn, often returning to the exact spot where they were born.

Nutritional Insights: More Than Just Omega-3s

While both tuna and salmon are excellent sources of omega-3 fatty acids, beneficial for heart health, their nutritional content does show some differences. For instance, a serving size of tuna (around 100 grams) contains approximately 144 calories, 23.33 grams of protein, and 4.9 grams of fat. Salmon, for the same serving size, provides around 208 calories, 20.42 grams of protein, and 13.42 grams of fat. This makes tuna a leaner option, though salmon's higher fat content includes a significant amount of heart-healthy monounsaturated and polyunsaturated fats.

Both fish are virtually carb-free, making them excellent choices for low-carb diets. However, when it comes to vitamins and minerals, each has its own set of strengths. Tuna outshines salmon in vitamin A and the mineral zinc, essential for immune function and vision health. Salmon, however, is richer in vitamin D and potassium, which support bone health and blood pressure regulation, respectively.

Choosing Between Tuna and Salmon: A Matter of Preference and Purpose

So, which fish should you choose? The answer largely depends on your personal health goals, dietary preferences, and environmental considerations. If you're looking for a low-calorie, high-protein option, tuna might be the way to go. On the other hand, if you're aiming to increase your intake of vitamins like D and minerals like potassium, salmon could be a better choice.

Both tuna and salmon offer unique flavors and textures that can enhance a variety of dishes, from salads and sandwiches to grilled entrees and sushi. However, it's also important to consider sustainability and choose sources that are responsibly harvested or farmed to help protect our ocean's health.

Conclusion

In the end, both tuna and salmon are nutritious, delicious, and versatile options that can fit into a balanced diet. By understanding the differences between these two fish, you can make informed choices that align with your nutritional needs and culinary preferences. Whether you prefer the rich, fatty texture of salmon or the lean, meaty taste of tuna, there's no denying the health benefits and culinary delights these seafood favorites offer.

Tuna 100g

144kcal

Calories source

  • 0% CARBS.
  • 68% PROTEIN
  • 32% FAT

Salmon 100g

197kcal

Calories source

  • 0% CARBS
  • 41% PROTEIN
  • 59% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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