Salmon vs Tuna nutrition
Cooked salmon (Atlantic, farmed) has more fat, calories and protein. Tuna (canned in water) has more iron and salt.
- Cooked salmon (Atlantic, farmed)100 g
- Tuna (canned in water)100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Cooked salmon (Atlantic, farmed) | Tuna (canned in water) | Daily Value |
|---|---|---|---|
| Calories | 206 kcal (10%) | 86 kcal (4%) | 2,000 kcal |
| Protein | 22.1 g (44%) | 19.4 g (39%) | 50 g |
| Fat | 12.3 g (16%) | 0.96 g (1%) | 78 g |
| Saturated fat | 2.4 g (12%) | 0.21 g (1%) | 20 g |
| Carbs | 0 g (0%) | 0 g (0%) | 275 g |
| Fiber | 0 g (0%) | 0 g (0%) | 28 g |
| Sugar | 0 g | 0 g | none set |
| Cholesterol | 63 mg (21%) | 36 mg (12%) | 300 mg |
| Salt (sodium) | 61 mg (3%) | 247 mg (11%) | 2,300 mg |
| Potassium | 384 mg (8%) | 179 mg (4%) | 4,700 mg |
| Calcium | 15 mg (1%) | 17 mg (1%) | 1,300 mg |
| Iron | 0.34 mg (2%) | 1.6 mg (9%) | 18 mg |
| Magnesium | 30 mg (7%) | 23 mg (5%) | 420 mg |
| Vitamin A | 69 µg (8%) | 17 µg (2%) | 900 µg |
| Vitamin C | 3.7 mg (4%) | 0 mg (0%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares cooked salmon (Atlantic, farmed) and tuna (canned in water) as USDA FoodData Central lists them: “Fish, salmon, Atlantic, farmed, cooked, dry heat” (FDC 175168) and “Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)” (FDC 173709). All figures start from 100 grams of the edible part. A search for “salmon” is taken here as cooked salmon (Atlantic, farmed); cooked salmon (Atlantic, wild), raw salmon (Atlantic, farmed), cooked sockeye salmon and pink salmon (canned) are in the comparer above. A search for “tuna” is taken here as tuna (canned in water); tuna (canned in oil), cooked yellowfin tuna and raw bluefin tuna are in the comparer above. One is listed broiled and the other canned. Cooking changes how much water is in 100 grams, so the same food can look richer or poorer per 100 g depending on its state.
Per 100 grams
Per 100 grams, cooked salmon (Atlantic, farmed) has more calories (206 vs 86 kcal, 2.4 times as much), protein (22.1 vs 19.4 g), fat (12.3 vs 0.96 g, about 13 times as much), saturated fat (2.4 vs 0.21 g, about 11 times as much), cholesterol (63 vs 36 mg, 1.8 times as much), potassium (384 vs 179 mg, 2.1 times as much), magnesium (30 vs 23 mg), vitamin A (69 vs 17 µg, 4.1 times as much) and vitamin C (3.7 vs 0 mg, against none). Tuna (canned in water) has more sodium (247 vs 61 mg, 4.0 times as much), calcium (17 vs 15 mg) and iron (1.6 vs 0.34 mg, 4.8 times as much). They are within 3% of each other for carbohydrate, fiber and sugars.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 3 oz of cooked salmon (Atlantic, farmed) (85 g) and 3 oz of tuna (canned in water) (85.1 g). The two servings weigh about the same, so the per-serving picture follows the per-100 g one closely. No nutrient changes leader when you switch from 100 g to servings. One serving is 175 kcal of cooked salmon (Atlantic, farmed) against 73.2 kcal of tuna (canned in water).
For the same calories
To get 100 kcal you would eat 48.5 g of cooked salmon (Atlantic, farmed) or 116 g of tuna (canned in water). At that equal energy, cooked salmon (Atlantic, farmed) carries 10.7 g of protein and tuna (canned in water) 22.6 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for protein (to tuna (canned in water)), cholesterol (to tuna (canned in water)), potassium (to tuna (canned in water)) and magnesium (to tuna (canned in water)).
Where the calories come from
Roughly, 44% of the energy in cooked salmon (Atlantic, farmed) comes from protein, 56% from fat and 0% from carbohydrate; for tuna (canned in water) it is 90%, 10% and 0%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
3 oz of cooked salmon (Atlantic, farmed) reaches its largest shares of the Daily Value in protein (38%), cholesterol (18%) and fat (13%); 3 oz of tuna (canned in water) reaches its largest shares of the Daily Value in protein (33%), cholesterol (10%) and sodium (9%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.