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  6. Turkey meat vs. Salmon

Turkey meat vs. Salmon — In-Depth Nutrition Comparison

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A recap on the differences between turkey meat and salmon

  • Turkey meat is higher in zinc, yet salmon is higher in vitamin B12, selenium, copper, vitamin B6, vitamin B5, vitamin B1, vitamin B2, and potassium.
  • Salmon covers your daily vitamin B12 needs 85% more than turkey meat.
  • Turkey meat contains 3 times more zinc than salmon. While turkey meat contains 2.48mg of zinc, salmon contains only 0.82mg.
  • The amount of cholesterol in salmon is lower.

Food varieties used in this article are Turkey, whole, meat, and skin, cooked, roasted and Fish, salmon, Atlantic, wild, 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.
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%
Salmon
Salmon
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.5% 55% 39% 107% 22% 110% 7.3% 2.7% 255%
Contains more ZincZinc +202.4%
Contains more MagnesiumMagnesium +23.3%
Contains more PotassiumPotassium +162.8%
Contains more CopperCopper +245.2%
Contains more PhosphorusPhosphorus +14.8%
Contains less SodiumSodium -45.6%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +57%
~equal in Calcium ~15mg
~equal in Iron ~1.03mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Salmon
Salmon
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 4.3% 0% 0% 69% 112% 189% 115% 218% 381% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +511.1%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B5Vitamin B5 +102.5%
Contains more Vitamin B6Vitamin B6 +53.2%
Contains more Vitamin B12Vitamin B12 +199%
Contains more FolateFolate +222.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~13µg
~equal in Vitamin B3 ~10.077mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Turkey meat Salmon DV% diff.
Vitamin B12 1.02µg 3.05µg 85%
Selenium 29.8µg 46.8µg 31%
Vitamin B6 0.616mg 0.944mg 25%
Copper 0.093mg 0.321mg 25%
Vitamin B1 0.045mg 0.275mg 19%
Vitamin B5 0.948mg 1.92mg 19%
Vitamin B2 0.281mg 0.487mg 16%
Choline 87.4mg 16%
Zinc 2.48mg 0.82mg 15%
Cholesterol 109mg 71mg 13%
Potassium 239mg 628mg 11%
Polyunsaturated fat 2.119g 3.256g 8%
Protein 28.55g 25.44g 6%
Phosphorus 223mg 256mg 5%
Folate 9µg 29µg 5%
Saturated fat 2.155g 1.257g 4%
Vitamin B3 9.573mg 10.077mg 3%
Sodium 103mg 56mg 2%
Vitamin D 0.4µg 2%
Magnesium 30mg 37mg 2%
Vitamin D 15 IU 2%
Iron 1.09mg 1.03mg 1%
Fats 7.39g 8.13g 1%
Calories 189kcal 182kcal 0%
Carbs 0.06g 0g 0%
Net carbs 0.06g 0g N/A
Calcium 14mg 15mg 0%
Vitamin E 0.07mg 0%
Vitamin A 12µg 13µg 0%
Manganese 0.014mg 0.021mg 0%
Trans fat 0.101g N/A
Monounsaturated fat 2.647g 2.697g 0%
Tryptophan 0.291mg 0.285mg 0%
Threonine 1.004mg 1.115mg 0%
Isoleucine 0.796mg 1.172mg 0%
Leucine 1.925mg 2.067mg 0%
Lysine 2.282mg 2.336mg 0%
Methionine 0.724mg 0.753mg 0%
Phenylalanine 0.903mg 0.993mg 0%
Valine 0.902mg 1.31mg 0%
Histidine 0.749mg 0.749mg 0%
Omega-3 - EPA 0.008g 0.411g N/A
Omega-3 - DHA 0.005g 1.429g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0.368g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g 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
Salmon
Salmon
2
25% 8% 60% 7%
Protein: 25.44 g
Fats: 8.13 g
Carbs: 0 g
Water: 59.62 g
Other: 6.81 g
Contains more ProteinProtein +12.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1318.8%
~equal in Fats ~8.13g
~equal in Water ~59.62g

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
Salmon
Salmon
3
17% 37% 45%
Saturated fat: Sat. Fat 1.257 g
Monounsaturated fat: Mono. Fat 2.697 g
Polyunsaturated fat: Poly. Fat 3.256 g
Contains less Sat. FatSaturated fat -41.7%
Contains more Poly. FatPolyunsaturated fat +53.7%
~equal in Monounsaturated fat ~2.697g

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/171998/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.