Quick Summary
When to Choose Salmon
Choose salmon for higher omega-3s (2,260mg vs 243mg per 100g), more vitamin D, less mercury contamination, and richer flavor. Best for heart and brain health.
When to Choose Tuna (Yellowfin, Fresh)
Choose tuna for higher protein (30g vs 25g per 100g), lower fat content, lower calories (132 vs 206 per 100g), and budget-friendly canned options.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Salmon | Tuna (Yellowfin, Fresh) | Winner |
|---|---|---|---|
| Calories | 208 | 111 | 🏆 Tuna (Yellowfin, Fresh) |
| Protein | 20.4g | 24.8g | 🏆 Tuna (Yellowfin, Fresh) |
| Total Fat | 13.4g | 1g |
Key Vitamins & Minerals
Omega-3 Fatty Acids
🏆 Tuna (Yellowfin, Fresh) has 121.7x more
Phosphorus
Selenium
🏆 Tuna (Yellowfin, Fresh) has 2.5x more
Vitamin B12
🏆 Salmon has 45% more
Vitamin B6
🏆 Salmon has 20% more
Which is Better for Your Health Goals?
🎯 Muscle Building
More protein with fewer calories
Learn more about Muscle Building →🎯 Brain Health
DHA and EPA omega-3s support cognitive function
Learn more about Brain Health →Health Benefits Comparison
Salmon Benefits
- Exceptional source of heart-protective omega-3s
- Supports brain health and cognitive function
- Provides rare dietary vitamin D
- High-quality complete protein
- Anti-inflammatory properties
Tuna (Yellowfin, Fresh) Benefits
- Very high lean protein (25g per 3oz)
- Good omega-3 source (DHA and EPA)
- Exceptional selenium (167% DV) for thyroid and immunity
- Very high vitamin B12 (181% DV) for energy
- Rich in niacin (71% DV) for metabolism
Practical Considerations
💰 Cost
Salmon: Moderate
Tuna (Yellowfin, Fresh): Moderate
🕒 Preparation
Salmon: Easy
Tuna (Yellowfin, Fresh): Easy
📦 Storage
Salmon: Refrigerate
Tuna (Yellowfin, Fresh): Refrigerate
🍽️ Versatility
Salmon: Very versatile
Tuna (Yellowfin, Fresh): Very versatile
The Bottom Line
Both Salmon and Tuna (Yellowfin, Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Salmon if: Choose salmon for higher omega-3s (2,260mg vs 243mg per 100g), more vitamin D, less mercury contamination, and richer flavor. Best for heart and brain health.
Choose Tuna (Yellowfin, Fresh) if: Choose tuna for higher protein (30g vs 25g per 100g), lower fat content, lower calories (132 vs 206 per 100g), and budget-friendly canned options.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Salmon and Tuna (Yellowfin, Fresh) in Nutrivio
Compare how Salmon and Tuna (Yellowfin, Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
