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Turkey meat vs. Smoked salmon — In-Depth Nutrition Comparison

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Summary of differences between turkey meat and smoked salmon

  • Turkey meat has more vitamin B3, vitamin B6, zinc, and vitamin B2; however, smoked salmon is higher in vitamin D, vitamin B12, copper, and vitamin E.
  • Smoked salmon covers your daily need for vitamin D, 112% more than turkey meat.
  • Turkey meat has 8 times more zinc than smoked salmon. While turkey meat has 2.48mg of zinc, smoked salmon has only 0.31mg.
  • Smoked salmon has less cholesterol.

These are the specific foods used in this comparison Turkey, whole, meat and skin, cooked, roasted and Fish, salmon, chinook, smoked.

Infographic

Turkey meat vs Smoked 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +36.6%
Contains more IronIron +28.2%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +36%
Contains less SodiumSodium -84.7%
Contains more CopperCopper +147.3%
Contains more ManganeseManganese +21.4%
~equal in Selenium ~32.4µg

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%
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +95.7%
Contains more Vitamin B2Vitamin B2 +178.2%
Contains more Vitamin B3Vitamin B3 +102.8%
Contains more Vitamin B6Vitamin B6 +121.6%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +116.7%
Contains more Vitamin EVitamin E +1828.6%
Contains more Vitamin DVitamin D +4175%
Contains more Vitamin B12Vitamin B12 +219.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.87mg
~equal in Choline ~89mg

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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +56.2%
Contains more FatsFats +71.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.4%
Contains more OtherOther +1025%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +30.8%
Contains more Poly. FatPolyunsaturated fat +113%
Contains less Sat. FatSaturated fat -56.9%

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 Smoked salmon
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated fat 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 Smoked salmon DV% diff.
Vitamin B12 1.02µg 3.26µg 93%
Vitamin D 0.4µg 17.1µg 84%
Vitamin D 15IU 685IU 84%
Vitamin B3 9.573mg 4.72mg 30%
Cholesterol 109mg 23mg 29%
Vitamin B6 0.616mg 0.278mg 26%
Sodium 103mg 672mg 25%
Protein 28.55g 18.28g 21%
Zinc 2.48mg 0.31mg 20%
Copper 0.093mg 0.23mg 15%
Vitamin B2 0.281mg 0.101mg 14%
Vitamin E 0.07mg 1.35mg 9%
Phosphorus 223mg 164mg 8%
Polyunsaturated fat 2.119g 0.995g 7%
Saturated fat 2.155g 0.929g 6%
Fats 7.39g 4.32g 5%
Selenium 29.8µg 32.4µg 5%
Calories 189kcal 117kcal 4%
Iron 1.09mg 0.85mg 3%
Magnesium 30mg 18mg 3%
Vitamin A 12µg 26µg 2%
Vitamin B1 0.045mg 0.023mg 2%
Potassium 239mg 175mg 2%
Vitamin B5 0.948mg 0.87mg 2%
Folate 9µg 2µg 2%
Monounsaturated fat 2.647g 2.023g 2%
Carbs 0.06g 0g 0%
Net carbs 0.06g 0g N/A
Calcium 14mg 11mg 0%
Manganese 0.014mg 0.017mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.101g N/A
Choline 87.4mg 89mg 0%
Tryptophan 0.291mg 0.205mg 0%
Threonine 1.004mg 0.801mg 0%
Isoleucine 0.796mg 0.842mg 0%
Leucine 1.925mg 1.486mg 0%
Lysine 2.282mg 1.679mg 0%
Methionine 0.724mg 0.541mg 0%
Phenylalanine 0.903mg 0.714mg 0%
Valine 0.902mg 0.942mg 0%
Histidine 0.749mg 0.538mg 0%
Omega-3 - EPA 0.008g 0.183g N/A
Omega-3 - DHA 0.005g 0.267g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0.073g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Smoked salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
76%
Smoked salmon
Minerals Daily Need Coverage Score
46%
Turkey meat
49%
Smoked salmon

Comparison summary

Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 569mg)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $12)
Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 86mg)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 1.226g)
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.