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  6. Salmon raw vs. Turkey meat

Salmon raw vs. Turkey meat — In-Depth Nutrition Comparison

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Important differences between Salmon raw and Turkey meat

  • Salmon raw has more Vitamin B12, Copper, Vitamin B6, Vitamin B1, Vitamin B5, Selenium, and Vitamin B2, however, Turkey meat has more Zinc, and Vitamin B3.
  • Salmon raw's daily need coverage for Vitamin B12 is 90% more.
  • Salmon raw has 5 times more Vitamin B1 than Turkey meat. Salmon raw has 0.226mg of Vitamin B1, while Turkey meat has 0.045mg.
  • Salmon raw is lower in Cholesterol.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Salmon raw 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 raw
Salmon raw
5
:
5
Turkey meat
Turkey meat
Contains more Potassium +105%
Contains less Sodium -57.3%
Contains more Copper +168.8%
Contains more Manganese +14.3%
Contains more Selenium +22.5%
Contains more Calcium +16.7%
Contains more Iron +36.3%
Contains more Phosphorus +11.5%
Contains more Zinc +287.5%
Equal in Magnesium - 30
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Potassium +105%
Contains less Sodium -57.3%
Contains more Copper +168.8%
Contains more Manganese +14.3%
Contains more Selenium +22.5%
Contains more Calcium +16.7%
Contains more Iron +36.3%
Contains more Phosphorus +11.5%
Contains more Zinc +287.5%
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 raw
Salmon raw
7
:
4
Turkey meat
Turkey meat
Contains more Vitamin B1 +402.2%
Contains more Vitamin B2 +35.2%
Contains more Vitamin B5 +75.5%
Contains more Vitamin B6 +32.8%
Contains more Folate +177.8%
Contains more Vitamin B12 +211.8%
Contains more Vitamin B3 +21.8%
Equal in Vitamin A - 39
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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 B1 +402.2%
Contains more Vitamin B2 +35.2%
Contains more Vitamin B5 +75.5%
Contains more Vitamin B6 +32.8%
Contains more Folate +177.8%
Contains more Vitamin B12 +211.8%
Contains more Vitamin B3 +21.8%
Equal in Vitamin A - 39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
3
Turkey meat
Turkey meat
Contains more Other +1008.3%
Contains more Protein +43.9%
Contains more Fats +16.6%
Contains more Carbs +∞%
Equal in Water - 63.52
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +1008.3%
Contains more Protein +43.9%
Contains more Fats +16.6%
Contains more Carbs +∞%
Equal in Water - 63.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Turkey meat
Turkey meat
Contains less Saturated Fat -54.5%
Contains more Polyunsaturated fat +19.8%
Contains more Monounsaturated Fat +25.9%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 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 -54.5%
Contains more Polyunsaturated fat +19.8%
Contains more Monounsaturated Fat +25.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Turkey meat Opinion
Net carbs 0g 0.06g Turkey meat
Protein 19.84g 28.55g Turkey meat
Fats 6.34g 7.39g Turkey meat
Carbs 0g 0.06g Turkey meat
Calories 142kcal 189kcal Turkey meat
Calcium 12mg 14mg Turkey meat
Iron 0.8mg 1.09mg Turkey meat
Magnesium 29mg 30mg Turkey meat
Phosphorus 200mg 223mg Turkey meat
Potassium 490mg 239mg Salmon raw
Sodium 44mg 103mg Salmon raw
Zinc 0.64mg 2.48mg Turkey meat
Copper 0.25mg 0.093mg Salmon raw
Manganese 0.016mg 0.014mg Salmon raw
Selenium 36.5µg 29.8µg Salmon raw
Vitamin A 40IU 39IU Salmon raw
Vitamin A RAE 12µg 12µg
Vitamin E 0.07mg Turkey meat
Vitamin D 15IU Turkey meat
Vitamin D 0.4µg Turkey meat
Vitamin B1 0.226mg 0.045mg Salmon raw
Vitamin B2 0.38mg 0.281mg Salmon raw
Vitamin B3 7.86mg 9.573mg Turkey meat
Vitamin B5 1.664mg 0.948mg Salmon raw
Vitamin B6 0.818mg 0.616mg Salmon raw
Folate 25µg 9µg Salmon raw
Vitamin B12 3.18µg 1.02µg Salmon raw
Tryptophan 0.222mg 0.291mg Turkey meat
Threonine 0.87mg 1.004mg Turkey meat
Isoleucine 0.914mg 0.796mg Salmon raw
Leucine 1.613mg 1.925mg Turkey meat
Lysine 1.822mg 2.282mg Turkey meat
Methionine 0.587mg 0.724mg Turkey meat
Phenylalanine 0.775mg 0.903mg Turkey meat
Valine 1.022mg 0.902mg Salmon raw
Histidine 0.584mg 0.749mg Turkey meat
Cholesterol 55mg 109mg Salmon raw
Trans Fat 0.101g Salmon raw
Saturated Fat 0.981g 2.155g Salmon raw
Omega-3 - DHA 1.115g 0.005g Salmon raw
Omega-3 - EPA 0.321g 0.008g Salmon raw
Omega-3 - DPA 0.287g 0.008g Salmon raw
Monounsaturated Fat 2.103g 2.647g Turkey meat
Polyunsaturated fat 2.539g 2.119g Salmon raw
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 raw Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
83%
Salmon raw
50%
Turkey meat
Minerals Daily Need Coverage Score
49%
Salmon raw
46%
Turkey meat

Comparison summary

Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $11)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 1.174g)
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.
Which food is richer in vitamins?
?
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.