Salmon (Raw)vsTuna
Salmon (Raw) has 142 calories and 20g protein per 100g. Tuna has 198 calories and 29g protein per 100g Tuna has more protein, Salmon (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Salmon (Raw) vs Tuna
Go with Salmon (Raw) at just 142 kcal per 100g — 28% fewer calories.
Tuna will keep you satisfied longer with 29.1g protein, 8.2g fat — fat and protein slow digestion while fiber adds bulk.
Salmon (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Salmon (Raw)
No major nutritional red flags stand out per 100g.
Tuna
High in sodium at 416mg per 100g, so it may not be the best fit for a low-sodium diet.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Salmon Atlantic Wild Raw | Fish Tuna Light Canned In Oil Drained Solids | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 142kcal7% | 198kcal10% | <0.1kcal |
| Protein | 20g40% | 29g58% | <0.1g |
| Total Fat | 6.3g8% | 8.2g11% | <0.1g |
| Saturated Fat | 0.98g5% | 1.5g8% | <0.1g |
| Cholesterol | 55mg18% | 18mg6% | +37mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 23mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | — | 6.7mcg34% | — |
| Vitamin E | — | 0.87mg6% | — |
| Vitamin K | — | 44mcg37% | — |
| Vitamin B6 | 0.82mg48% | 0.11mg6% | +0.71mg |
| Vitamin B12 | 3.2mcg133% | 2.2mcg92% | +0.98mcg |
| Folate | 25mcg6% | 5.0mcg1% | +20mcg |
| Thiamin (B1) | 0.23mg19% | <0.1mg3% | +0.19mg |
| Riboflavin (B2) | 0.38mg29% | 0.12mg9% | +0.26mg |
| Niacin (B3) | 7.9mg49% | 12mg78% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 44mg2% | 416mg18% | <0.1mg |
| Calcium | 12mg1% | 13mg1% | <0.1mg |
| Iron | 0.80mg4% | 1.4mg8% | <0.1mg |
| Potassium | 490mg10% | 207mg4% | +283mg |
| Phosphorus | 200mg16% | 311mg25% | <0.1mg |
| Magnesium | 29mg7% | 31mg7% | <0.1mg |
| Zinc | 0.64mg6% | 0.90mg8% | <0.1mg |
| Copper | 0.25mg28% | <0.1mg8% | +0.18mg |
| Manganese | <0.1mg1% | <0.1mg1% | +<0.1mg |
| Selenium | 37mcg66% | 76mcg138% | <0.1mcg |
🔬Nutritional Analysis
Calories: Salmon (Raw) is significantly lower in calories at just 142 kcal per 100g compared to 198 kcal for Tuna — that's 39% fewer calories, making Salmon (Raw) the better choice for calorie-conscious diets.
Protein: Tuna provides more protein with 29.1g versus 19.8g per 100g. In terms of protein-to-calorie efficiency, Tuna offers better value for building and maintaining muscle.
Fat: Tuna has more fat (8.21g vs 6.34g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin B6 (Salmon (Raw): 0.818mg vs 0.11mg), Thiamin (B1) (Salmon (Raw): 0.226mg vs 0.038mg), Folate (Salmon (Raw): 25mcg vs 5mcg).
Key Minerals: Notable mineral differences include Sodium (Tuna: 416mg vs 44mg), Copper (Salmon (Raw): 0.25mg vs 0.071mg), Potassium (Salmon (Raw): 490mg vs 207mg).
Diet Suitability: Both fit a low-carb or keto diet. Tuna fits a high-protein diet. Salmon (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Salmon (Raw) or Tuna?
- Tuna has more protein with 29.1g per 100g compared to 19.8g for Salmon (Raw).
- Which is lower in calories, Salmon (Raw) or Tuna?
- Salmon (Raw) is lower in calories with 142 kcal per 100g versus 198 kcal.
- Is Salmon (Raw) or Tuna healthier?
- It depends on your goals. Salmon (Raw) has 142 calories and 19.8g protein per 100g, while Tuna has 198 calories and 29.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Salmon (Raw) or Tuna?
- Salmon (Raw) is leaner with 6.34g of fat per 100g compared to 8.21g.