Tuna or Salmon – These are types of fish that are sources of omega-3 fatty acids and other nutrients that are no less important for the body. These two types of fish do contain a lot of protein, so they are often compared to one another. So, which is healthier, tuna or salmon? Check out the full explanation below.
1. The Content Contained
Tuna or salmon—many people think that these two types of fish need to be compared to see which one is the most nutritious.
This is because both of them are popular types of fish that are processed. After all, they contain high nutrition.
To make it easier for you to choose between these two types of fish according to your tastes and conditions, see what the differences are between salmon and tuna.
In three ounces of tuna meat, there are 110 calories, 24 grams of protein, and 278 milligrams of omega-3 fat. Meanwhile, salmon with the same portion contains 160 calories, 22 grams of protein, and 5 grams of fat.
Salmon contains 45 percent of vitamin B12, while the content of vitamin B12 in tuna is only 30 percent. One type of vitamin B complex is very good for skin and eye health.
However, tuna contains fewer calories than salmon. In 100 grams of salmon, there are 55 milligrams of cholesterol, while tuna only contains 44 milligrams of cholesterol in the same weight.
For more details, you can see the table below
This table compares the nutritional composition of a 3-ounce (85-gram) raw serving of wild salmon, farmed (Atlantic) salmon, and tuna.
Salmon is higher in calories than tuna because it contains more fat. Don’t let that deter you from enjoying salmon, though, because a lot of the fat comes from healthy omega-3s.
Additionally, a serving of salmon provides more vitamin D than tuna. Some people struggle to get enough of this nutrient because it’s not naturally present in most foods. On the other hand, if you’re looking for a meal that’s high in protein, low in calories, and low in fat, tuna is the winner.
2. Benefits of Health
When viewed in terms of nutritional content alone, tuna and salmon certainly have different benefits for health.
Below is an explanation of each that differentiates the benefits between both to make it easier for you to choose which is healthier.
The Benefits of Salmon
Just like other fish, salmon is a source of omega-3, which is important for the body.
- reduce the risk of heart disease,
- increase HDL (good) cholesterol levels
- reduce the risk of breast cancer,
- maintain eye health, and
- helps reduce pain and inflammation in rheumatoid arthritis patients.
- In addition to omega-3, salmon is rich in vitamin D, which is about 12 milligrams and can meet your daily vitamin D needs.
Meanwhile, adequate intake of vitamin D can support the body by:
- maintain the immune system,
- make the mood better,
- maintaining bone health, and
- managing anxiety.
The Benefits of Tuna
When compared to other fish, tuna provides benefits to the body thanks to its high selenium content.
Selenium is a mineral that acts as an antioxidant, protecting against DNA damage caused by free radicals. That way, the body may avoid cancer.
What’s more, the amount of niacin in tuna is claimed to lower cholesterol. Meanwhile, the vitamin B12 in it is enough to help the nervous system function and maintain the health of red blood cells.
3. Mercury Content
As you know, almost every type of fish contains mercury, which can be toxic to the body, and both are no exception.
You see, when larger fish eat smaller fish with varying levels of mercury, this compound also accumulates in the fish’s flesh.
So, larger fish like tuna generally contain more mercury than smaller fish like salmon.
Therefore, children and pregnant women need to limit their consumption of tuna because it contains more mercury.
4. Which can Give More Energy
The content of vitamins B6 and B12 found in 200 grams of salmon is useful for helping release energy from every food you consume. So, every time you eat salmon or sashimi, you will get a lot of energy. Meanwhile, tuna can also provide energy intake, which is obtained from the calories per gram of fish weight. However, salmon is proven to have more calories, which is 1.4 calories.
5. It’s Better for Muscles
So far, protein is known as a very important nutrient for muscle building. But, according to a study conducted by researchers from Texas A&M University, protein is not the only nutrient needed for muscle health. From the results of this study, it was found that men who consumed moderate amounts of cholesterol could build muscles better than men who ate foods low in cholesterol. So, in conclusion, protein intake is also needed for muscle health.
For cholesterol intake, salmon contains more cholesterol than tuna. However, tuna has more protein content than salmon. So, both fish are equally good for building muscle.
6. More Effective for Body Recovery
Salmon has a higher omega-3 content than tuna. According to a study from the European Journal of Clinical Nutrition, these fatty acids are useful for helping reduce inflammation. Thus, eating salmon is more effective in helping muscle recovery.
7. How to Process
The choice between is more often a matter of taste. Do you prefer tuna, which is more tender and crunchier in texture, or salmon, which is high in omega-3 fatty acids?
Regardless of your choice, there are many ways you can process these two fish.
Tips for Processing Salmon
Salmon is a fish with a strong taste. As a result, many people add this oily fish to pasta, salad, or rice.
Tips for Processing Tuna
Compared to salmon, tuna blends more easily with other cooking ingredients. The reason is that tuna has a mild taste, so it is suitable as a source of protein in salads.
8. So, Which One is Healthier
Both are types of fish that are equally healthy and have good nutritional content for the body.
You can eat salmon when you want to increase your omega-3 and vitamin D levels. Meanwhile, you can choose tuna when you want to increase your protein intake with fewer calories.
What’s more, the flavors offered by these two types of fish are also different, so the selection can be based on your taste.
If you are confused, ask your doctor or nutritionist to help you understand what solution is right for your condition and diet.