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Turkey breast vs. Turkey leg — In-Depth Nutrition Comparison

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The main differences between Turkey breast and Turkey leg

  • Turkey breast has more Vitamin B3, and Vitamin B6, however, Turkey leg has more Zinc, Vitamin B5, Copper, Vitamin B2, Selenium, and Iron.
  • Daily need coverage for Vitamin B3 from Turkey breast is 14% higher.

Food types used in this article are Turkey, all classes, breast, meat and skin, raw and Turkey, all classes, leg, meat and skin, raw.

Infographic

Turkey breast vs Turkey leg infographic
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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 Magnesium +14.3%
Contains less Sodium -20.3%
Contains more Calcium +30.8%
Contains more Iron +43.3%
Contains more Zinc +96.8%
Contains more Copper +91.9%
Contains more Manganese +22.2%
Contains more Selenium +17.9%
Equal in Phosphorus - 177
Equal in Potassium - 273
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 45% 18% 80% 25% 8% 43% 25% 3% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 65% 15% 76% 25% 10% 85% 48% 3% 144%
Contains more Magnesium +14.3%
Contains less Sodium -20.3%
Contains more Calcium +30.8%
Contains more Iron +43.3%
Contains more Zinc +96.8%
Contains more Copper +91.9%
Contains more Manganese +22.2%
Contains more Selenium +17.9%
Equal in Phosphorus - 177
Equal in Potassium - 273

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.
:
Contains more Vitamin A +100%
Contains more Vitamin B3 +76.5%
Contains more Vitamin B6 +41.2%
Contains more Vitamin B1 +32.8%
Contains more Vitamin B2 +83.5%
Contains more Vitamin B5 +75.5%
Contains more Folate +42.9%
Equal in Vitamin B12 - 0.39
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 15% 27% 98% 38% 111% 6% 53% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 20% 49% 56% 66% 79% 8% 49% 0% 0%
Contains more Vitamin A +100%
Contains more Vitamin B3 +76.5%
Contains more Vitamin B6 +41.2%
Contains more Vitamin B1 +32.8%
Contains more Vitamin B2 +83.5%
Contains more Vitamin B5 +75.5%
Contains more Folate +42.9%
Equal in Vitamin B12 - 0.39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12%
Equal in Fats - 6.72
Equal in Water - 72.69
Equal in Other - 1.05
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 g
Contains more Protein +12%
Equal in Fats - 6.72
Equal in Water - 72.69
Equal in Other - 1.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +29.1%
Contains more Polyunsaturated fat +10.2%
Equal in Saturated Fat - 2.06
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
35% 35% 31%
Saturated Fat: 2.06 g
Monounsaturated Fat: 2.06 g
Polyunsaturated fat: 1.83 g
Contains more Monounsaturated Fat +29.1%
Contains more Polyunsaturated fat +10.2%
Equal in Saturated Fat - 2.06

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey breast Turkey leg Opinion
Protein 21.89g 19.54g Turkey breast
Fats 7.02g 6.72g Turkey breast
Calories 157kcal 144kcal Turkey breast
Calcium 13mg 17mg Turkey leg
Iron 1.2mg 1.72mg Turkey leg
Magnesium 24mg 21mg Turkey breast
Phosphorus 186mg 177mg Turkey breast
Potassium 275mg 273mg Turkey breast
Sodium 59mg 74mg Turkey breast
Zinc 1.57mg 3.09mg Turkey leg
Copper 0.074mg 0.142mg Turkey leg
Manganese 0.018mg 0.022mg Turkey leg
Selenium 22.4µg 26.4µg Turkey leg
Vitamin A 6IU 3IU Turkey breast
Vitamin A RAE 2µg 1µg Turkey breast
Vitamin B1 0.058mg 0.077mg Turkey leg
Vitamin B2 0.115mg 0.211mg Turkey leg
Vitamin B3 5.2mg 2.947mg Turkey breast
Vitamin B5 0.621mg 1.09mg Turkey leg
Vitamin B6 0.48mg 0.34mg Turkey breast
Folate 7µg 10µg Turkey leg
Vitamin B12 0.42µg 0.39µg Turkey breast
Tryptophan 0.242mg 0.219mg Turkey breast
Threonine 0.957mg 0.861mg Turkey breast
Isoleucine 1.099mg 0.998mg Turkey breast
Leucine 1.704mg 1.537mg Turkey breast
Lysine 1.996mg 1.809mg Turkey breast
Methionine 0.616mg 0.557mg Turkey breast
Phenylalanine 0.857mg 0.769mg Turkey breast
Valine 1.141mg 1.028mg Turkey breast
Histidine 0.66mg 0.598mg Turkey breast
Cholesterol 65mg 71mg Turkey breast
Saturated Fat 1.91g 2.06g Turkey breast
Omega-3 - DHA 0.01g 0.03g Turkey leg
Omega-3 - DPA 0.01g 0.02g Turkey leg
Monounsaturated Fat 2.66g 2.06g Turkey breast
Polyunsaturated fat 1.66g 1.83g Turkey leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey breast Turkey leg
Low Fats diet ok
Low Carbs diet Equal
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
27%
Turkey breast
25%
Turkey leg
Minerals Daily Need Coverage Score
37%
Turkey breast
47%
Turkey leg

Comparison summary

Which food is richer in minerals?
Turkey leg
Turkey leg is relatively richer in minerals
Which food contains less Sodium?
Turkey breast
Turkey breast contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Turkey breast
Turkey breast is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 0.15g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/nutrients
  2. Turkey leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/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.