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  6. Salmon vs. Turkey meat

Salmon vs. Turkey meat — In-Depth Nutrition Comparison

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Summary of differences between Salmon and Turkey meat

  • Salmon has more Vitamin D, Vitamin B12, Vitamin B1, Selenium, and Vitamin B5, however, Turkey meat is higher in Zinc, Vitamin B2, Vitamin B3, and Iron.
  • Salmon covers your daily need of Vitamin D 85% more than Turkey meat.
  • Salmon has 8 times more Vitamin B1 than Turkey meat. While Salmon has 0.34mg of Vitamin B1, Turkey meat has only 0.045mg.
  • Salmon has less Cholesterol.

These are the specific foods used in this comparison Fish, salmon, Atlantic, farmed, cooked, dry heat and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Salmon vs Turkey meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon
Salmon
6
:
3
Turkey meat
Turkey meat
Contains more Phosphorus +13%
Contains more Potassium +60.7%
Contains less Sodium -40.8%
Contains more Manganese +14.3%
Contains more Selenium +38.9%
Contains more Iron +220.6%
Contains more Zinc +476.7%
Contains more Copper +89.8%
Equal in Calcium - 14
Equal in Magnesium - 30
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Phosphorus +13%
Contains more Potassium +60.7%
Contains less Sodium -40.8%
Contains more Manganese +14.3%
Contains more Selenium +38.9%
Contains more Iron +220.6%
Contains more Zinc +476.7%
Contains more Copper +89.8%
Equal in Calcium - 14
Equal in Magnesium - 30

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon
Salmon
10
:
2
Turkey meat
Turkey meat
Contains more Vitamin A +489.7%
Contains more Vitamin E +1528.6%
Contains more Vitamin D +3175%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +655.6%
Contains more Vitamin B5 +55.6%
Contains more Folate +277.8%
Contains more Vitamin B12 +174.5%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +108.1%
Contains more Vitamin B3 +19%
Equal in Vitamin B6 - 0.616
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Turkey meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin A +489.7%
Contains more Vitamin E +1528.6%
Contains more Vitamin D +3175%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +655.6%
Contains more Vitamin B5 +55.6%
Contains more Folate +277.8%
Contains more Vitamin B12 +174.5%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +108.1%
Contains more Vitamin B3 +19%
Equal in Vitamin B6 - 0.616

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
2
Turkey meat
Turkey meat
Contains more Fats +67.1%
Contains more Other +66.7%
Contains more Protein +29.2%
Contains more Carbs +∞%
Equal in Water - 63.52
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Turkey meat
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more Fats +67.1%
Contains more Other +66.7%
Contains more Protein +29.2%
Contains more Carbs +∞%
Equal in Water - 63.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Turkey meat
Turkey meat
Contains more Monounsaturated Fat +58%
Contains more Polyunsaturated fat +114.9%
Contains less Saturated Fat -10.1%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains more Monounsaturated Fat +58%
Contains more Polyunsaturated fat +114.9%
Contains less Saturated Fat -10.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon Turkey meat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Salmon Turkey meat Opinion
Net carbs 0g 0.06g Turkey meat
Protein 22.1g 28.55g Turkey meat
Fats 12.35g 7.39g Salmon
Carbs 0g 0.06g Turkey meat
Calories 206kcal 189kcal Salmon
Calcium 15mg 14mg Salmon
Iron 0.34mg 1.09mg Turkey meat
Magnesium 30mg 30mg
Phosphorus 252mg 223mg Salmon
Potassium 384mg 239mg Salmon
Sodium 61mg 103mg Salmon
Zinc 0.43mg 2.48mg Turkey meat
Copper 0.049mg 0.093mg Turkey meat
Manganese 0.016mg 0.014mg Salmon
Selenium 41.4µg 29.8µg Salmon
Vitamin A 230IU 39IU Salmon
Vitamin A RAE 69µg 12µg Salmon
Vitamin E 1.14mg 0.07mg Salmon
Vitamin D 526IU 15IU Salmon
Vitamin D 13.1µg 0.4µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.045mg Salmon
Vitamin B2 0.135mg 0.281mg Turkey meat
Vitamin B3 8.045mg 9.573mg Turkey meat
Vitamin B5 1.475mg 0.948mg Salmon
Vitamin B6 0.647mg 0.616mg Salmon
Folate 34µg 9µg Salmon
Vitamin B12 2.8µg 1.02µg Salmon
Vitamin K 0.1µg 0µg Salmon
Tryptophan 0.248mg 0.291mg Turkey meat
Threonine 0.969mg 1.004mg Turkey meat
Isoleucine 1.018mg 0.796mg Salmon
Leucine 1.796mg 1.925mg Turkey meat
Lysine 2.03mg 2.282mg Turkey meat
Methionine 0.654mg 0.724mg Turkey meat
Phenylalanine 0.863mg 0.903mg Turkey meat
Valine 1.139mg 0.902mg Salmon
Histidine 0.651mg 0.749mg Turkey meat
Cholesterol 63mg 109mg Salmon
Trans Fat 0.101g Salmon
Saturated Fat 2.397g 2.155g Turkey meat
Omega-3 - DHA 1.457g 0.005g Salmon
Omega-3 - EPA 0.69g 0.008g Salmon
Omega-3 - DPA 0.17g 0.008g Salmon
Monounsaturated Fat 4.181g 2.647g Salmon
Polyunsaturated fat 4.553g 2.119g Salmon
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
110%
Salmon
50%
Turkey meat
Minerals Daily Need Coverage Score
44%
Salmon
46%
Turkey meat

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 0.242g)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $11)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 46mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.