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Salmon vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on the differences between salmon and turkey meat

  • Salmon is higher in vitamin B12, selenium, copper, vitamin B6, vitamin B5, vitamin B1, vitamin B2, and potassium, yet turkey meat is higher in zinc.
  • Salmon covers your daily vitamin B12 needs 85% more than turkey meat.
  • Salmon contains 6 times more vitamin B1 than turkey meat. While salmon contains 0.275mg of vitamin B1, turkey meat contains only 0.045mg.
  • The amount of cholesterol in salmon is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.5% 55% 39% 107% 22% 110% 7.3% 2.7% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +23.3%
Contains more PotassiumPotassium +162.8%
Contains more CopperCopper +245.2%
Contains more PhosphorusPhosphorus +14.8%
Contains less SodiumSodium -45.6%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +57%
Contains more ZincZinc +202.4%
~equal in Calcium ~14mg
~equal in Iron ~1.09mg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4.3% 0% 0% 69% 112% 189% 115% 218% 381% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin B1Vitamin B1 +511.1%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B5Vitamin B5 +102.5%
Contains more Vitamin B6Vitamin B6 +53.2%
Contains more Vitamin B12Vitamin B12 +199%
Contains more FolateFolate +222.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~12µg
~equal in Vitamin B3 ~9.573mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Salmon Turkey meat DV% diff.
Vitamin B12 3.05µg 1.02µg 85%
Selenium 46.8µg 29.8µg 31%
Vitamin B6 0.944mg 0.616mg 25%
Copper 0.321mg 0.093mg 25%
Vitamin B1 0.275mg 0.045mg 19%
Vitamin B5 1.92mg 0.948mg 19%
Vitamin B2 0.487mg 0.281mg 16%
Choline 87.4mg 16%
Zinc 0.82mg 2.48mg 15%
Cholesterol 71mg 109mg 13%
Potassium 628mg 239mg 11%
Polyunsaturated fat 3.256g 2.119g 8%
Protein 25.44g 28.55g 6%
Phosphorus 256mg 223mg 5%
Folate 29µg 9µg 5%
Saturated fat 1.257g 2.155g 4%
Vitamin B3 10.077mg 9.573mg 3%
Sodium 56mg 103mg 2%
Vitamin D 0.4µg 2%
Magnesium 37mg 30mg 2%
Vitamin D 15 IU 2%
Iron 1.03mg 1.09mg 1%
Fats 8.13g 7.39g 1%
Calories 182kcal 189kcal 0%
Carbs 0g 0.06g 0%
Net carbs 0g 0.06g N/A
Calcium 15mg 14mg 0%
Vitamin E 0.07mg 0%
Vitamin A 13µg 12µg 0%
Manganese 0.021mg 0.014mg 0%
Trans fat 0.101g N/A
Monounsaturated fat 2.697g 2.647g 0%
Tryptophan 0.285mg 0.291mg 0%
Threonine 1.115mg 1.004mg 0%
Isoleucine 1.172mg 0.796mg 0%
Leucine 2.067mg 1.925mg 0%
Lysine 2.336mg 2.282mg 0%
Methionine 0.753mg 0.724mg 0%
Phenylalanine 0.993mg 0.903mg 0%
Valine 1.31mg 0.902mg 0%
Histidine 0.749mg 0.749mg 0%
Omega-3 - EPA 0.411g 0.008g N/A
Omega-3 - DHA 1.429g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.368g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
25% 8% 60% 7%
Protein: 25.44 g
Fats: 8.13 g
Carbs: 0 g
Water: 59.62 g
Other: 6.81 g
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 OtherOther +1318.8%
Contains more ProteinProtein +12.2%
Contains more CarbsCarbs +∞%
~equal in Fats ~7.39g
~equal in Water ~63.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
3
17% 37% 45%
Saturated fat: Sat. Fat 1.257 g
Monounsaturated fat: Mono. Fat 2.697 g
Polyunsaturated fat: Poly. Fat 3.256 g
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -41.7%
Contains more Poly. FatPolyunsaturated fat +53.7%
~equal in Monounsaturated fat ~2.647g

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/171998/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.