Are you a fan of salmon and tuna but not sure which one is better for your health? The simple answer is including both fish varieties in your diet has benefits as each contains a different nutrient profile. There are similarities and differences between salmon and tuna and if you have ever wondered what these are keep reading.
Both seafood varieties are a complete source of protein, which means they both contain all the essential amino acids that your body needs to get from food to create a protein. Protein not only helps to maintain your lean muscle mass but also helps to keep you feeling fuller for longer after your meal or snack. This can be a useful strategy to help you to achieve and maintain a healthy weight.
Per 100g cooked weight tuna has lower calories than salmon. This is predominantly because salmon has around thirteen times the fat content compared to tuna. Per gram fat gives 37kJ or 9 calories compared to 17kg or 4 calories per gram of protein or carbohydrate. The type of fat found within salmon is mostly made up of essential omega-3 polyunsaturated fat. Which is needed for many functions in your body to work properly including your brain function. Omega-3 fat is also a heart healthy choice and swapping animal fat from other sources like steak for salmon can be a wise lifestyle choice.
Tuna contains more protein than salmon as well as ten times the amount of the B vitamin called Niacin than salmon. Niacin is needed for your body to make energy from the food you eat and plays an important role in repairing damaged DNA. Salmon doesn’t lose our in all B vitamins and has twelve times the amount of folate compared to tuna. Folate or vitamin B9 is needed to make and repair DNA and is essential in forming the neural tube of a fetus.
Salmon which contains bones has three times the amount of calcium compared to tuna. Calcium is not only important for strong teeth and bones but is also needed for normal muscle contractions. Salmon also has twice the amount of zinc compared to tuna. Zinc is needed for your immune system to function optimally.
Salmon is a top dwelling fish which means it doesn’t live as deep in the water. Tuna is a lower dwelling fish which are exposed to more mercury and as a result tuna have higher mercury levels than salmon. Canned tuna usually contains lower mercury than freshly caught tuna because the tuna fish are usually smaller varieties of tuna and usually aged under one year. The lowest mercury containing tuna are the yellowfin and skipjack varieties.
The Food Standards of Australia and New Zealand recommend including a variety of seafood within your diet for optimal health. Including two to three serves of 100g cooked weight portion a week is a healthy lifestyle choice to add for many health benefits.
Take home message: Both tuna and salmon are nutrient dense lean meat choices to include in your diet two to three times a week.
Reference
Food Composition Database. https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/default.aspx
