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  6. Turkey meat vs. Salmon raw

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 protein, zinc, and vitamin B3; however, salmon raw has more vitamin B12, copper, vitamin B6, vitamin B1, vitamin B5, and selenium.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +16.7%
Contains more IronIron +36.3%
Contains more ZincZinc +287.5%
Contains more PhosphorusPhosphorus +11.5%
Contains more PotassiumPotassium +105%
Contains more CopperCopper +168.8%
Contains less SodiumSodium -57.3%
Contains more ManganeseManganese +14.3%
Contains more SeleniumSelenium +22.5%
~equal in Magnesium ~29mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 4% 1.4% 11% 65% 179% 57% 142% 128% 0% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 4% 0% 57% 88% 147% 100% 189% 398% 0% 19%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B1Vitamin B1 +402.2%
Contains more Vitamin B2Vitamin B2 +35.2%
Contains more Vitamin B5Vitamin B5 +75.5%
Contains more Vitamin B6Vitamin B6 +32.8%
Contains more Vitamin B12Vitamin B12 +211.8%
Contains more FolateFolate +177.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~12µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Turkey meat Salmon raw DV% diff.
Vitamin B12 1.02µg 3.18µg 90%
Cholesterol 109mg 55mg 18%
Protein 28.55g 19.84g 17%
Copper 0.093mg 0.25mg 17%
Zinc 2.48mg 0.64mg 17%
Vitamin B6 0.616mg 0.818mg 16%
Choline 87.4mg 16%
Vitamin B1 0.045mg 0.226mg 15%
Vitamin B5 0.948mg 1.664mg 14%
Selenium 29.8µg 36.5µg 12%
Vitamin B3 9.573mg 7.86mg 11%
Omega-6 (Linoleic acid) 1.841g 11%
Vitamin B2 0.281mg 0.38mg 8%
Potassium 239mg 490mg 7%
Omega-3 (ALA) 0.105g 7%
Saturated fat 2.155g 0.981g 5%
Iron 1.09mg 0.8mg 4%
Folate 9µg 25µg 4%
Phosphorus 223mg 200mg 3%
Sodium 103mg 44mg 3%
Polyunsaturated fat 2.119g 2.539g 3%
Calories 189kcal 142kcal 2%
Fats 7.39g 6.34g 2%
Vitamin D* 15 IU 2%
Vitamin D 0.4µg 2%
Monounsaturated fat 2.647g 2.103g 1%
Protein per 100 calories 15g 14g N/A
Calories per 10 g protein 66kcal 72kcal N/A
Weight per 100 calories 53g 70g N/A
Unsaturated / Saturated Fat ratio 2.2 4.7 N/A
Net carbs 0.06g 0g N/A
Carbs 0.06g 0g 0%
Magnesium 30mg 29mg 0%
Calcium 14mg 12mg 0%
Vitamin A 12µg 12µg 0%
Vitamin E 0.07mg 0%
Manganese 0.014mg 0.016mg 0%
Trans fat 0.101g N/A
Tryptophan 0.291mg 0.222mg 0%
Threonine 1.004mg 0.87mg 0%
Isoleucine 0.796mg 0.914mg 0%
Leucine 1.925mg 1.613mg 0%
Lysine 2.282mg 1.822mg 0%
Methionine 0.724mg 0.587mg 0%
Phenylalanine 0.903mg 0.775mg 0%
Valine 0.902mg 1.022mg 0%
Histidine 0.749mg 0.584mg 0%
Omega-3 (EPA) 0.008g 0.321g N/A
Omega-3 (DHA) 0.005g 1.115g N/A
Omega-3 (DPA) 0.008g 0.287g N/A
Omega-3 (Eicosatrienoic acid) 0.001g N/A
Omega-6 (Gamma-linolenic acid) 0.003g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.01g N/A
Omega-6 (Eicosadienoic acid) 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +43.9%
Contains more FatsFats +16.6%
Contains more CarbsCarbs +∞%
~equal in Water ~68.5g

Fat Type Comparison

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

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.