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  6. Turkey meat vs. Salmon

Turkey meat vs. Salmon — In-Depth Nutrition Comparison

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Summary of differences between Turkey meat and Salmon

  • Turkey meat has more Zinc, Vitamin B2, Vitamin B3, and Iron, however, Salmon is higher in Vitamin D, Vitamin B12, Vitamin B1, Selenium, and Vitamin B5.
  • Salmon covers your daily need of Vitamin D 85% more than Turkey meat.
  • Turkey meat has 6 times more Zinc than Salmon. While Turkey meat has 2.48mg of Zinc, Salmon has only 0.43mg.
  • Salmon has less Cholesterol.

These are the specific foods used in this comparison Turkey, whole, meat and skin, cooked, roasted and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Turkey meat vs Salmon 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.
Turkey meat
Turkey meat
3
:
6
Salmon
Salmon
Contains more Iron +220.6%
Contains more Zinc +476.7%
Contains more Copper +89.8%
Contains more Phosphorus +13%
Contains more Potassium +60.7%
Contains less Sodium -40.8%
Contains more Manganese +14.3%
Contains more Selenium +38.9%
Equal in Calcium - 15
Equal in Magnesium - 30
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Iron +220.6%
Contains more Zinc +476.7%
Contains more Copper +89.8%
Contains more Phosphorus +13%
Contains more Potassium +60.7%
Contains less Sodium -40.8%
Contains more Manganese +14.3%
Contains more Selenium +38.9%
Equal in Calcium - 15
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.
Turkey meat
Turkey meat
2
:
10
Salmon
Salmon
Contains more Vitamin B2 +108.1%
Contains more Vitamin B3 +19%
Contains more Vitamin A +489.7%
Contains more Vitamin E +1528.6%
Contains more Vitamin D +3175%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +655.6%
Contains more Vitamin B5 +55.6%
Contains more Folate +277.8%
Contains more Vitamin B12 +174.5%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.647
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%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin B2 +108.1%
Contains more Vitamin B3 +19%
Contains more Vitamin A +489.7%
Contains more Vitamin E +1528.6%
Contains more Vitamin D +3175%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +655.6%
Contains more Vitamin B5 +55.6%
Contains more Folate +277.8%
Contains more Vitamin B12 +174.5%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.647

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
3
Salmon
Salmon
Contains more Protein +29.2%
Contains more Carbs +∞%
Contains more Fats +67.1%
Contains more Other +66.7%
Equal in Water - 64.75
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
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Protein +29.2%
Contains more Carbs +∞%
Contains more Fats +67.1%
Contains more Other +66.7%
Equal in Water - 64.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
1
:
2
Salmon
Salmon
Contains less Saturated Fat -10.1%
Contains more Monounsaturated Fat +58%
Contains more Polyunsaturated fat +114.9%
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -10.1%
Contains more Monounsaturated Fat +58%
Contains more Polyunsaturated fat +114.9%

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 Salmon
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol 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 Salmon Opinion
Net carbs 0.06g 0g Turkey meat
Protein 28.55g 22.1g Turkey meat
Fats 7.39g 12.35g Salmon
Carbs 0.06g 0g Turkey meat
Calories 189kcal 206kcal Salmon
Calcium 14mg 15mg Salmon
Iron 1.09mg 0.34mg Turkey meat
Magnesium 30mg 30mg
Phosphorus 223mg 252mg Salmon
Potassium 239mg 384mg Salmon
Sodium 103mg 61mg Salmon
Zinc 2.48mg 0.43mg Turkey meat
Copper 0.093mg 0.049mg Turkey meat
Manganese 0.014mg 0.016mg Salmon
Selenium 29.8µg 41.4µg Salmon
Vitamin A 39IU 230IU Salmon
Vitamin A RAE 12µg 69µg Salmon
Vitamin E 0.07mg 1.14mg Salmon
Vitamin D 15IU 526IU Salmon
Vitamin D 0.4µg 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.045mg 0.34mg Salmon
Vitamin B2 0.281mg 0.135mg Turkey meat
Vitamin B3 9.573mg 8.045mg Turkey meat
Vitamin B5 0.948mg 1.475mg Salmon
Vitamin B6 0.616mg 0.647mg Salmon
Folate 9µg 34µg Salmon
Vitamin B12 1.02µg 2.8µg Salmon
Vitamin K 0µg 0.1µg Salmon
Tryptophan 0.291mg 0.248mg Turkey meat
Threonine 1.004mg 0.969mg Turkey meat
Isoleucine 0.796mg 1.018mg Salmon
Leucine 1.925mg 1.796mg Turkey meat
Lysine 2.282mg 2.03mg Turkey meat
Methionine 0.724mg 0.654mg Turkey meat
Phenylalanine 0.903mg 0.863mg Turkey meat
Valine 0.902mg 1.139mg Salmon
Histidine 0.749mg 0.651mg Turkey meat
Cholesterol 109mg 63mg Salmon
Trans Fat 0.101g Salmon
Saturated Fat 2.155g 2.397g Turkey meat
Omega-3 - DHA 0.005g 1.457g Salmon
Omega-3 - EPA 0.008g 0.69g Salmon
Omega-3 - DPA 0.008g 0.17g Salmon
Monounsaturated Fat 2.647g 4.181g Salmon
Polyunsaturated fat 2.119g 4.553g Salmon
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 Salmon
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
110%
Salmon
Minerals Daily Need Coverage Score
46%
Turkey meat
44%
Salmon

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 0.242g)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $11)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 46mg)
Which food is richer in vitamins?
Salmon
Salmon 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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.