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  6. Turkey breast vs. Fillet

Turkey breast vs. Fillet — In-Depth Nutrition Comparison

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A recap on the differences between turkey breast and fillet

  • Turkey breast has more selenium; however, fillet is higher in vitamin B12, copper, vitamin B1, vitamin B6, vitamin B2, vitamin B3, phosphorus, fiber, and folate.
  • Fillet covers your daily vitamin B12 needs 158% more than turkey breast.
  • Fillet contains 22 times less selenium than turkey breast. Turkey breast contains 22.4µg of selenium, while fillet contains 1µg.

Food varieties used in this article are Turkey, all classes, breast, meat, and skin, raw and Vegetarian fillets.

Infographic

Turkey breast vs Fillet 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 17% 3.9% 24% 45% 25% 43% 80% 7.7% 2.3% 122%
Fillet
Fillet
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Contains more ZincZinc +12.1%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2140%
Contains more CalciumCalcium +630.8%
Contains more PotassiumPotassium +118.2%
Contains more IronIron +66.7%
Contains more CopperCopper +1150%
Contains more PhosphorusPhosphorus +141.9%
~equal in Magnesium ~23mg

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 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% 0.67% 0% 15% 27% 98% 37% 111% 53% 0% 5.3%
Fillet
Fillet
7
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% 0% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +1796.6%
Contains more Vitamin B2Vitamin B2 +682.6%
Contains more Vitamin B3Vitamin B3 +130.8%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more Vitamin B12Vitamin B12 +900%
Contains more FolateFolate +1357.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Turkey breast Fillet DV% diff.
Vitamin B12 0.42µg 4.2µg 158%
Copper 0.074mg 0.925mg 95%
Vitamin B1 0.058mg 1.1mg 87%
Vitamin B6 0.48mg 1.5mg 78%
Vitamin B2 0.115mg 0.9mg 60%
Polyunsaturated fat 1.66g 9.332g 51%
Vitamin B3 5.2mg 12mg 43%
Selenium 22.4µg 1µg 39%
Phosphorus 186mg 450mg 38%
Fiber 0g 6.1g 24%
Folate 7µg 102µg 24%
Vitamin E 3.45mg 23%
Cholesterol 65mg 0mg 22%
Sodium 59mg 490mg 19%
Fats 7.02g 18g 17%
Choline 82mg 15%
Vitamin B5 0.621mg 12%
Potassium 275mg 600mg 10%
Iron 1.2mg 2mg 10%
Calcium 13mg 95mg 8%
Calories 157kcal 290kcal 7%
Saturated fat 1.91g 2.849g 4%
Monounsaturated fat 2.66g 4.376g 4%
Carbs 0g 9g 3%
Protein 21.89g 23g 2%
Zinc 1.57mg 1.4mg 2%
Manganese 0.018mg 1%
Protein per 100 calories 14g 7.9g N/A
Calories per 10 g protein 72kcal 126kcal N/A
Weight per 100 calories 64g 34g N/A
Unsaturated / Saturated Fat ratio 2.3 4.8 N/A
Net carbs 0g 2.9g N/A
Magnesium 24mg 23mg 0%
Sugar 0.8g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.242mg 0%
Threonine 0.957mg 0%
Isoleucine 1.099mg 0%
Leucine 1.704mg 0%
Lysine 1.996mg 0%
Methionine 0.616mg 0%
Phenylalanine 0.857mg 0%
Valine 1.141mg 0%
Histidine 0.66mg 0%
Omega-3 - DHA 0.01g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
Fillet
Fillet
4
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more WaterWater +55.7%
Contains more FatsFats +156.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +380.8%
~equal in Protein ~23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 43% 27%
Saturated fat: Sat. Fat 1.91 g
Monounsaturated fat: Mono. Fat 2.66 g
Polyunsaturated fat: Poly. Fat 1.66 g
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
Contains less Sat. FatSaturated fat -33%
Contains more Mono. FatMonounsaturated fat +64.5%
Contains more Poly. FatPolyunsaturated fat +462.2%

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 breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/nutrients
  2. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.