Tuna vs Salmon: Nutrition & Calories Compare


Tuna vs Salmon
Nutrition Facts
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Tuna vs Salmon 100g Compare
per 100g | Tuna | Salmon |
---|---|---|
Calories | 144 | 197 |
Fat | 4.9 g | 13.11 g |
Protein | 23.33 g | 20.32 g |
Water | 68.09 g | 65.84 g |
Calcium | 8 mg | 9.423 mg |
Iron | 1.02 mg | 0.259 mg |
Magnessium | 50 mg | 25.39 mg |
Phosphorus | 5.7 mg | 2.151 mg |
Potassium | 252 mg | 378.2 mg |
Sodium | 39 mg | 49.49 mg |
Zink | 5.7 mg | 2.151 mg |
Vitaminium A | 2183 µg | 193 µg |
Vitaminium B1 (Thiamine) | 0.241 mg | 0.207 mg |
Vitaminium B2 (riboflavin) | 0.251 mg | 0.155 mg |
Vitaminium B3 (Niacin) | 8.654 mg | 8.672 mg |
Vitaminium B6 | 0.455 mg | 0.636 mg |
Vitaminium B9 (Folic acid) | 0.002 mg | 0.026 mg |
Vitaminium E | 1 mg | 3.55 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
144kcalCalories source
- 0% CARBS.
- 68% PROTEIN
- 32% FAT
Salmon 100g
197kcalCalories source
- 0% CARBS
- 41% PROTEIN
- 59% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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