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Turkey meat vs. Tuna — In-Depth Nutrition Comparison

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What are the differences between Turkey meat and Tuna?

  • Turkey meat is higher in Zinc, Vitamin B5, and Vitamin B2, yet Tuna is higher in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, and Vitamin D.
  • Tuna's daily need coverage for Selenium is 143% more.
  • Turkey meat has 6 times more Zinc than Tuna. While Turkey meat has 2.48mg of Zinc, Tuna has only 0.45mg.
  • The amount of Cholesterol in Tuna is lower.

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

Infographic

Turkey meat vs Tuna 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.
Contains more Calcium +250%
Contains more Iron +18.5%
Contains more Zinc +451.1%
Contains more Copper +116.3%
Contains more Magnesium +40%
Contains more Phosphorus +49.3%
Contains more Potassium +120.5%
Contains less Sodium -47.6%
Contains more Selenium +263.1%
Equal in Manganese - 0.013
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +250%
Contains more Iron +18.5%
Contains more Zinc +451.1%
Contains more Copper +116.3%
Contains more Magnesium +40%
Contains more Phosphorus +49.3%
Contains more Potassium +120.5%
Contains less Sodium -47.6%
Contains more Selenium +263.1%
Equal in Manganese - 0.013

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.
:
8
Tuna
Contains more Vitamin B2 +105.1%
Contains more Vitamin B5 +183.8%
Contains more Folate +350%
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 +∞%
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%
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%
Contains more Vitamin B2 +105.1%
Contains more Vitamin B5 +183.8%
Contains more Folate +350%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1152.5%
Contains more Carbs +∞%
Contains more Other +166.7%
Equal in Protein - 29.15
Equal in Water - 68.98
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +1152.5%
Contains more Carbs +∞%
Contains more Other +166.7%
Equal in Protein - 29.15
Equal in Water - 68.98

Fat Type Comparison

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

Comparison summary table

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

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.