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

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Important differences between Turkey meat and Salmon raw

  • Turkey meat has more Zinc, and Vitamin B3, however, Salmon raw has more Vitamin B12, Copper, Vitamin B6, Vitamin B1, Vitamin B5, Selenium, and Vitamin B2.
  • Salmon raw's daily need coverage for Vitamin B12 is 90% more.
  • Turkey meat has 4 times more Zinc than Salmon raw. Turkey meat has 2.48mg of Zinc, while Salmon raw has 0.64mg.
  • Salmon raw is lower in Cholesterol.

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

Infographic

Turkey meat vs Salmon raw 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.
Contains more Calcium +16.7%
Contains more Iron +36.3%
Contains more Phosphorus +11.5%
Contains more Zinc +287.5%
Contains more Potassium +105%
Contains less Sodium -57.3%
Contains more Copper +168.8%
Contains more Manganese +14.3%
Contains more Selenium +22.5%
Equal in Magnesium - 29
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 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +16.7%
Contains more Iron +36.3%
Contains more Phosphorus +11.5%
Contains more Zinc +287.5%
Contains more Potassium +105%
Contains less Sodium -57.3%
Contains more Copper +168.8%
Contains more Manganese +14.3%
Contains more Selenium +22.5%
Equal in Magnesium - 29

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 B3 +21.8%
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%
Equal in Vitamin A - 40
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%
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%
Contains more Vitamin B3 +21.8%
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%
Equal in Vitamin A - 40

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +43.9%
Contains more Fats +16.6%
Contains more Carbs +∞%
Contains more Other +1008.3%
Equal in Water - 68.5
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Protein +43.9%
Contains more Fats +16.6%
Contains more Carbs +∞%
Contains more Other +1008.3%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +25.9%
Contains less Saturated Fat -54.5%
Contains more Polyunsaturated fat +19.8%
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +25.9%
Contains less Saturated Fat -54.5%
Contains more Polyunsaturated fat +19.8%

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 raw
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 Turkey meat Salmon raw Opinion
Net carbs 0.06g 0g Turkey meat
Protein 28.55g 19.84g Turkey meat
Fats 7.39g 6.34g Turkey meat
Carbs 0.06g 0g Turkey meat
Calories 189kcal 142kcal Turkey meat
Calcium 14mg 12mg Turkey meat
Iron 1.09mg 0.8mg Turkey meat
Magnesium 30mg 29mg Turkey meat
Phosphorus 223mg 200mg Turkey meat
Potassium 239mg 490mg Salmon raw
Sodium 103mg 44mg Salmon raw
Zinc 2.48mg 0.64mg Turkey meat
Copper 0.093mg 0.25mg Salmon raw
Manganese 0.014mg 0.016mg Salmon raw
Selenium 29.8µg 36.5µg Salmon raw
Vitamin A 39IU 40IU 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 0.045mg 0.226mg Salmon raw
Vitamin B2 0.281mg 0.38mg Salmon raw
Vitamin B3 9.573mg 7.86mg Turkey meat
Vitamin B5 0.948mg 1.664mg Salmon raw
Vitamin B6 0.616mg 0.818mg Salmon raw
Folate 9µg 25µg Salmon raw
Vitamin B12 1.02µg 3.18µg Salmon raw
Tryptophan 0.291mg 0.222mg Turkey meat
Threonine 1.004mg 0.87mg Turkey meat
Isoleucine 0.796mg 0.914mg Salmon raw
Leucine 1.925mg 1.613mg Turkey meat
Lysine 2.282mg 1.822mg Turkey meat
Methionine 0.724mg 0.587mg Turkey meat
Phenylalanine 0.903mg 0.775mg Turkey meat
Valine 0.902mg 1.022mg Salmon raw
Histidine 0.749mg 0.584mg Turkey meat
Cholesterol 109mg 55mg Salmon raw
Trans Fat 0.101g Salmon raw
Saturated Fat 2.155g 0.981g Salmon raw
Omega-3 - DHA 0.005g 1.115g Salmon raw
Omega-3 - EPA 0.008g 0.321g Salmon raw
Omega-3 - DPA 0.008g 0.287g Salmon raw
Monounsaturated Fat 2.647g 2.103g Turkey meat
Polyunsaturated fat 2.119g 2.539g 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
Turkey meat Salmon raw
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
50%
Turkey meat
83%
Salmon raw
Minerals Daily Need Coverage Score
46%
Turkey meat
49%
Salmon raw

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.