Tuna and salmon are two rather common types of fish that are almost never lacking in healthy diets. Both rich in beneficial properties, even if they are often united, they have different nutritional values.
it varies from pink to dark red depending on the variety and the amount of a protein called myoglobin in it.
Myoglobin degrades rapidly when heated and explains why cooked or canned tuna looks grayer than raw tuna.
One of the best known varieties of tuna is the yellow fin, which due to its smaller size than others is often used for the preparation of sushi.
, which it feeds on, rich in astaxanthin, a colored carotenoid. Astaxanthin is heat stable, so unlike tuna, salmon remains red even when cooked.
The most common varieties of wild salmon are coho, chinook and sockeye, all species that live in the Pacific Ocean.
While there are subtle differences in flavor between them, salmon is generally described as tastier and oilier than tuna - perhaps because of the latter, most users only consume the fillet.
Like tuna, it can be eaten raw or cooked. When cooked it is more tender and flakes more easily than tuna. It also contains more fat than tuna, and this keeps it moist even after cooking at high temperatures and makes it suitable for many types of preparation.
because they are rich in proteins and a wide range of vitamins and minerals.The lean fleshiness of the tuna is due to its higher protein content and lower fat content, while the moist texture and oily flavor of the salmon comes largely from its fat content.
This table compares the nutritional composition of raw 85g portions of wild salmon, farmed salmon and tuna.
Wild salmon (coho) Farmed salmon (Atlantic) Tuna (yellow fin)
calories 124 177 93
Protein 18g 17g 2g
Carbohydrates 0g 0g 0g
Fat 5g 11g <1g
Cholesterol 38mg 47mg 13mg
Vitamin B12 3.5 mcg 2.7 mcg 1.8 mcg
niacin 6.1mg 7.4mg 15.7mg
Selenium 31 mcg 20.4 mcg 77 mcg
Vitamin B6 0.5mg 0.5mg 0.8mg
Total omega-3 fats 1,120 mg 2130 mg 91 mg
Salmon is higher in calories than tuna because it is a fattest fish, although much of the fat comes from omega-3s, which can be called healthy fats.
Furthermore, a portion of salmon provides more vitamin D than tuna and this is a very important factor since it is a crucial vitamin for the well-being of the organism but not naturally present in most foods.
Finally, if you are looking for a food that is high in protein and low in calories and fat, tuna is the best choice.
, essential for calcium absorption and bone health.
Vitamin D also plays an important role in immune function and brain health. Additionally, several studies have linked low levels of this vitamin to a higher risk of certain types of cancer, heart disease, multiple sclerosis, and depression.
Compared to tuna, salmon is a significant source of omega-3 fats, which are extremely valuable for health. Some studies show that getting a good amount of omega-3s from fish reduces the risk of heart disease, as these fats lower triglycerides and increase good HDL cholesterol levels.
A major concern with fish consumption is its mercury content, as it is a toxic element to the brain, which can cause developmental problems in children.
When larger fish eat smaller fish contaminated with varying amounts of mercury, the element builds up in their meat, so this means that larger fish like tuna contain more mercury than smaller fish like salmon.
Which of the two is better
Both salmon and tuna are healthy. The best choice depends on your health goals and your personal taste.
If you are trying to improve cholesterol and protect the heart, it is best to eat salmon more frequently due to its omega-3 fat content.
If, on the other hand, you are looking to increase your protein intake without adding too many calories, tuna is a great option.
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