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  6. Tuna vs. Turkey meat

Tuna vs. Turkey meat — In-Depth Nutrition Comparison

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What are the differences between Tuna and Turkey meat?

  • Tuna is higher in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, and Vitamin D, yet Turkey meat is higher in Zinc, Vitamin B5, and Vitamin B2.
  • Tuna's daily need coverage for Selenium is 143% more.
  • Tuna has 5 times more Vitamin D than Turkey meat. While Tuna has 82IU of Vitamin D, Turkey meat has only 15IU.
  • The amount of Cholesterol in Tuna is lower.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Turkey, whole, meat and skin, cooked, roasted types in this article.

Infographic

Tuna 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.
Tuna
Tuna
5
:
5
Turkey meat
Turkey meat
Contains more Magnesium +40%
Contains more Phosphorus +49.3%
Contains more Potassium +120.5%
Contains less Sodium -47.6%
Contains more Selenium +263.1%
Contains more Calcium +250%
Contains more Iron +18.5%
Contains more Zinc +451.1%
Contains more Copper +116.3%
Equal in Manganese - 0.014
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Magnesium +40%
Contains more Phosphorus +49.3%
Contains more Potassium +120.5%
Contains less Sodium -47.6%
Contains more Selenium +263.1%
Contains more Calcium +250%
Contains more Iron +18.5%
Contains more Zinc +451.1%
Contains more Copper +116.3%
Equal in Manganese - 0.014

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.
Tuna
Tuna
8
:
3
Turkey meat
Turkey meat
Contains more Vitamin A +66.7%
Contains more Vitamin E +314.3%
Contains more Vitamin D +400%
Contains more Vitamin B1 +197.8%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B6 +68.5%
Contains more Vitamin B12 +130.4%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +105.1%
Contains more Vitamin B5 +183.8%
Contains more Folate +350%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 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 +66.7%
Contains more Vitamin E +314.3%
Contains more Vitamin D +400%
Contains more Vitamin B1 +197.8%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B6 +68.5%
Contains more Vitamin B12 +130.4%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +105.1%
Contains more Vitamin B5 +183.8%
Contains more Folate +350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
:
2
Turkey meat
Turkey meat
Contains more Other +166.7%
Contains more Fats +1152.5%
Contains more Carbs +∞%
Equal in Protein - 28.55
Equal in Water - 63.52
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 Other +166.7%
Contains more Fats +1152.5%
Contains more Carbs +∞%
Equal in Protein - 28.55
Equal in Water - 63.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Turkey meat
Turkey meat
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +1818.1%
Contains more Polyunsaturated fat +1110.9%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +1818.1%
Contains more Polyunsaturated fat +1110.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Turkey meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price 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 Tuna Turkey meat Opinion
Net carbs 0g 0.06g Turkey meat
Protein 29.15g 28.55g Tuna
Fats 0.59g 7.39g Turkey meat
Carbs 0g 0.06g Turkey meat
Calories 130kcal 189kcal Turkey meat
Calcium 4mg 14mg Turkey meat
Iron 0.92mg 1.09mg Turkey meat
Magnesium 42mg 30mg Tuna
Phosphorus 333mg 223mg Tuna
Potassium 527mg 239mg Tuna
Sodium 54mg 103mg Tuna
Zinc 0.45mg 2.48mg Turkey meat
Copper 0.043mg 0.093mg Turkey meat
Manganese 0.013mg 0.014mg Turkey meat
Selenium 108.2µg 29.8µg Tuna
Vitamin A 65IU 39IU Tuna
Vitamin A RAE 22µg 12µg Tuna
Vitamin E 0.29mg 0.07mg Tuna
Vitamin D 82IU 15IU Tuna
Vitamin D 2µg 0.4µg Tuna
Vitamin B1 0.134mg 0.045mg Tuna
Vitamin B2 0.137mg 0.281mg Turkey meat
Vitamin B3 22.07mg 9.573mg Tuna
Vitamin B5 0.334mg 0.948mg Turkey meat
Vitamin B6 1.038mg 0.616mg Tuna
Folate 2µg 9µg Turkey meat
Vitamin B12 2.35µg 1.02µg Tuna
Vitamin K 0.1µg 0µg Tuna
Tryptophan 0.313mg 0.291mg Tuna
Threonine 1.224mg 1.004mg Tuna
Isoleucine 1.287mg 0.796mg Tuna
Leucine 2.27mg 1.925mg Tuna
Lysine 2.565mg 2.282mg Tuna
Methionine 0.827mg 0.724mg Tuna
Phenylalanine 1.091mg 0.903mg Tuna
Valine 1.438mg 0.902mg Tuna
Histidine 0.822mg 0.749mg Tuna
Cholesterol 47mg 109mg Tuna
Trans Fat 0.02g 0.101g Tuna
Saturated Fat 0.205g 2.155g Tuna
Omega-3 - DHA 0.105g 0.005g Tuna
Omega-3 - EPA 0.015g 0.008g Tuna
Omega-3 - DPA 0.005g 0.008g Turkey meat
Monounsaturated Fat 0.138g 2.647g Turkey meat
Polyunsaturated fat 0.175g 2.119g Turkey meat
Omega-6 - Eicosadienoic acid 0.002g 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
Tuna 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
92%
Tuna
50%
Turkey meat
Minerals Daily Need Coverage Score
88%
Tuna
46%
Turkey meat

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.95g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2)
Which food is richer in vitamins?
Tuna
Tuna 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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.