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Turkey meat vs. Chicken breast — In-Depth Nutrition Comparison

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How are Turkey meat and Chicken breast different?

  • Turkey meat is higher in Vitamin B12, Zinc, Vitamin B2, Selenium, and Monounsaturated Fat, however, Chicken breast is richer in Vitamin B3.
  • Daily need coverage for Vitamin B3 from Chicken breast is 33% higher.
  • Turkey meat contains 3 times more Vitamin B12 than Chicken breast. While Turkey meat contains 1.02µg of Vitamin B12, Chicken breast contains only 0.37µg.
  • Chicken breast has less Saturated Fat.

Turkey, whole, meat and skin, cooked, roasted and Chicken, broilers or fryers, breast, meat only, cooked, fried are the varieties used in this article.

Infographic

Turkey meat vs Chicken breast 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 Zinc +129.6%
Contains more Copper +72.2%
Contains more Selenium +13.7%
Contains more Calcium +14.3%
Contains more Phosphorus +10.3%
Contains more Potassium +15.5%
Contains less Sodium -23.3%
Contains more Manganese +50%
Equal in Iron - 1.14
Equal in Magnesium - 31
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 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Contains more Zinc +129.6%
Contains more Copper +72.2%
Contains more Selenium +13.7%
Contains more Calcium +14.3%
Contains more Phosphorus +10.3%
Contains more Potassium +15.5%
Contains less Sodium -23.3%
Contains more Manganese +50%
Equal in Iron - 1.14
Equal in Magnesium - 31

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 +69.6%
Contains more Vitamin D +300%
Contains more Vitamin B2 +124.8%
Contains more Folate +125%
Contains more Vitamin B12 +175.7%
Contains more Vitamin E +500%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B3 +54.4%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 1.04
Equal in Vitamin B6 - 0.64
Equal in Choline - 95.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 48% 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 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 53% 6%
Contains more Vitamin A +69.6%
Contains more Vitamin D +300%
Contains more Vitamin B2 +124.8%
Contains more Folate +125%
Contains more Vitamin B12 +175.7%
Contains more Vitamin E +500%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B3 +54.4%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 1.04
Equal in Vitamin B6 - 0.64
Equal in Choline - 95.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +56.9%
Contains more Protein +17.1%
Contains more Carbs +750%
Contains more Other +135.4%
Equal in Water - 60.21
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more Fats +56.9%
Contains more Protein +17.1%
Contains more Carbs +750%
Contains more Other +135.4%
Equal in Water - 60.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +53.9%
Contains more Polyunsaturated fat +98%
Contains less Saturated Fat -40.1%
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Contains more Monounsaturated Fat +53.9%
Contains more Polyunsaturated fat +98%
Contains less Saturated Fat -40.1%

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 Chicken breast
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Chicken breast Opinion
Net carbs 0.06g 0.51g Chicken breast
Protein 28.55g 33.44g Chicken breast
Fats 7.39g 4.71g Turkey meat
Carbs 0.06g 0.51g Chicken breast
Calories 189kcal 187kcal Turkey meat
Calcium 14mg 16mg Chicken breast
Iron 1.09mg 1.14mg Chicken breast
Magnesium 30mg 31mg Chicken breast
Phosphorus 223mg 246mg Chicken breast
Potassium 239mg 276mg Chicken breast
Sodium 103mg 79mg Chicken breast
Zinc 2.48mg 1.08mg Turkey meat
Copper 0.093mg 0.054mg Turkey meat
Manganese 0.014mg 0.021mg Chicken breast
Selenium 29.8µg 26.2µg Turkey meat
Vitamin A 39IU 23IU Turkey meat
Vitamin A RAE 12µg 7µg Turkey meat
Vitamin E 0.07mg 0.42mg Chicken breast
Vitamin D 15IU 5IU Turkey meat
Vitamin D 0.4µg 0.1µg Turkey meat
Vitamin B1 0.045mg 0.079mg Chicken breast
Vitamin B2 0.281mg 0.125mg Turkey meat
Vitamin B3 9.573mg 14.782mg Chicken breast
Vitamin B5 0.948mg 1.04mg Chicken breast
Vitamin B6 0.616mg 0.64mg Chicken breast
Folate 9µg 4µg Turkey meat
Vitamin B12 1.02µg 0.37µg Turkey meat
Choline 87.4mg 95.9mg Chicken breast
Vitamin K 0µg 2.4µg Chicken breast
Tryptophan 0.291mg 0.39mg Chicken breast
Threonine 1.004mg 1.412mg Chicken breast
Isoleucine 0.796mg 1.765mg Chicken breast
Leucine 1.925mg 2.509mg Chicken breast
Lysine 2.282mg 2.836mg Chicken breast
Methionine 0.724mg 0.925mg Chicken breast
Phenylalanine 0.903mg 1.328mg Chicken breast
Valine 0.902mg 1.659mg Chicken breast
Histidine 0.749mg 1.037mg Chicken breast
Cholesterol 109mg 91mg Chicken breast
Trans Fat 0.101g Chicken breast
Saturated Fat 2.155g 1.29g Chicken breast
Omega-3 - DHA 0.005g 0.03g Chicken breast
Omega-3 - EPA 0.008g 0.01g Chicken breast
Omega-3 - DPA 0.008g 0.02g Chicken breast
Monounsaturated Fat 2.647g 1.72g Turkey meat
Polyunsaturated fat 2.119g 1.07g Turkey meat
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
Turkey meat Chicken breast
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
50%
Chicken breast
Minerals Daily Need Coverage Score
46%
Turkey meat
40%
Chicken breast

Comparison summary

Which food contains less Sodium?
Chicken breast
Chicken breast contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Chicken breast
Chicken breast is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 0.865g)
Which food is cheaper?
Chicken breast
Chicken breast is cheaper (difference - $2)
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.
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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.