Tuna vs. Salmon: A Nutritional Iron Showdown
When comparing salmon and tuna for iron content, tuna is the clear winner. The darker red color of tuna indicates its higher myoglobin, a protein carrying oxygen and iron. A 100-gram serving of canned tuna in brine can contain about 1.16 mg of iron, while cooked fresh Atlantic salmon of the same weight has around 0.34 mg. The iron in both is heme iron, which the body absorbs more easily than non-heme iron from plants.
The Iron Advantage of Tuna
Tuna's higher iron content makes it a better option for increasing iron intake. The iron in tuna, a type of heme iron, is beneficial for creating red blood cells and preventing iron-deficiency anemia. Canned tuna is a convenient source, with iron levels varying slightly based on type and preparation. However, canned options may also be higher in sodium.
What Salmon Offers Beyond Iron
Although lower in iron, salmon is rich in other nutrients, particularly omega-3 fatty acids vital for heart and brain health. Salmon provides a good balance of omega-3s and some iron for those seeking diverse nutrients.
Complete Nutritional Profile Comparison
| Nutrient (per 100g) | Fresh Tuna (Yellowfin, Raw) | Fresh Salmon (Atlantic, Farmed, Raw) |
|---|---|---|
| Iron (mg) | 0.77 mg | 0.34 mg |
| Protein (g) | 24 g | 20 g |
| Omega-3s (g) | ~0.2 g | ~2.0 g |
| Calories (kcal) | 109 kcal | 208 kcal |
| Vitamin B12 (µg) | 2.1 µg | 3.2 µg |
| Selenium (µg) | 91 µg | 24 µg |
| Fat (g) | 0.49 g | 13 g |
The Role of Heme Iron
Heme iron from animal sources like fish is absorbed more effectively than non-heme iron from plants. This makes fish a potent source for improving iron levels, especially for those with iron deficiency.
Making the Right Choice for Your Health
Choosing between salmon and tuna depends on your health priorities. For higher iron intake, tuna is preferable. For more omega-3s and heart benefits, salmon is better. Including both fish types in your diet can provide a wide array of nutrients. For safe fish consumption guidelines and other iron-rich foods, you can refer to resources like the U.S. Environmental Protection Agency website.
Conclusion
Tuna contains more iron than salmon. However, both are excellent sources of nutrients. Tuna offers more iron and is lower in fat, while salmon is rich in omega-3 fatty acids. Including both in a balanced diet can contribute to overall health and provide a range of beneficial nutrients.
