Salmon vs Tuna – Which is Healthier?

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Our Verdict

When comparing salmon to tuna, we picked the tuna.

Why?

It’s close, and there are merits and drawbacks to both!

In terms of macros, tuna is higher in protein, while salmon is higher in fats. How healthy are the fats, you ask? Well, it’s a mix, because while there are plenty of “good” fats in salmon, salmon is also 10x higher in saturated fat and 150% higher in cholesterol.

So when it comes to fats, if you want to eat fish and have the healthiest fats, one option is to skip the salmon, and instead serve tuna with some extra virgin olive oil.

We’ll call this section a clear win for tuna.

On the vitamin front, they are close to equal. Salmon has more of some vitamins, tuna has more of others; all in all we’d say the balance is in salmon’s favor, but by the time a portion of salmon is giving you 350% of your daily requirement, does it really matter that the same portion of tuna is “only” giving you 294% of the daily requirement? It goes like that for a lot of the vitamins they both contain.

Still, we’ll call this section a nominal win for salmon.

In the category of minerals, tuna is much higher in iron while salmon is higher in calcium. The rest of the minerals they both have, tuna is comfortably higher—and since the “% of RDA in a portion” figures are double-digit here rather than triple, those margins are relevant this time.

We’ll call this section a moderate win for tuna.

Both fish carry a risk of mercury poisoning, but this varies more by location than by fish, so it hasn’t been a consideration in this head-to-head.

Totting up the sections, this a modest but clear win for tuna.

Want to learn more?

You might like to read:

Farmed Fish vs Wild-Caught: Important Differences!

Take care!

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    Insomnia affects a lot of people, and is even more common as we get older. Happily, therapist Emma McAdam is here with a drug-free solution that will work for most people most of the time.

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    Firstly, be aware: this is not a cheerful book. If you’re looking for something to life your mood after a loss, it will not be this.

    What, then, will you find? A reminder that grief is also the final translation of love, and not necessarily something to be put aside as quickly as possible—or even ever, if we don’t want to.

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    A research team did a systematic review looking at multiple large cohort studies examining the associations between:

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    4. Fit people with “normal” BMI
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    Before we move on, let’s note for the record that BMI is a woeful system in any case, for enough reasons to fill a whole article:

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    Now, with that in mind, let’s get to the results:

    What they found

    For cardiovascular disease mortality risk of unfit people specifically, compared to fit people of “normal” BMI:

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    • Unfit people with “overweight” BMI: 2.58x higher risk.
    • Unfit people with “obese” BMI: 3.35x higher risk

    So here we can see that if you are unfit, then being heavier will indeed increase your CVD mortality risk.

    For all-cause mortality risk of unfit people specifically, compared to fit people of “normal” BMI:

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    • Unfit people with “obese” BMI: 2.04x higher risk

    This time we see that if you are unfit, then being heavier or lighter than “overweight” will increase your all-cause mortality risk.

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    Fit individuals, regardless of weight category (normal, overweight, or obese), had significantly lower mortality risks compared to unfit individuals in any weight category.

    Note: not just “compared to unfit individuals in their weight category”, but compared to unfit individuals in any weight category.

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