Salmon vs. Raw Turkey
Nutrition comparison of Salmon and Raw Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and raw turkey:
- Both raw turkey and salmon are high in calories, potassium and protein.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than raw turkey.
- Salmon has more Vitamin B12.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Raw Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw turkey and salmon are high in calories. Raw turkey has 13% more calories than salmon - raw turkey has 144 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is heavier in protein, lighter in fat and similar to raw turkey for carbs. Salmon has a macronutrient ratio of 67:0:33 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Raw Turkey | |
|---|---|---|
| Protein | 67% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 33% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw turkey and salmon are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Raw turkey and salmon contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both raw turkey and salmon are high in protein. Raw turkey has a little more protein (6%) than salmon by weight - raw turkey has 21.6g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Raw turkey and salmon contain similar amounts of saturated fat - raw turkey has 1.5g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both raw turkey and salmon are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Raw turkey and salmon contain similar amounts of cholesterol - raw turkey has 72mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Raw turkey and salmon contain similar amounts of Vitamin A - raw turkey has 17ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 35 times more Vitamin D than raw turkey - raw turkey has 12iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Raw turkey and salmon contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and raw turkey contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Salmon has more Vitamin B12. Both salmon and raw turkey contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Salmon | Raw Turkey | |
|---|---|---|
| Thiamin | 0.08 MG | 0.048 MG |
| Riboflavin | 0.105 MG | 0.185 MG |
| Niacin | 7.995 MG | 7.631 MG |
| Pantothenic acid | 1.03 MG | 0.811 MG |
| Vitamin B6 | 0.611 MG | 0.599 MG |
| Folate | 4 UG | 7 UG |
| Vitamin B12 | 4.15 UG | 1.22 UG |
Minerals
calcium
Raw turkey and salmon contain similar amounts of calcium - raw turkey has 11mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Raw turkey has 126% more iron than salmon - raw turkey has 0.86mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both raw turkey and salmon are high in potassium. Salmon has 63% more potassium than raw turkey - raw turkey has 224mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than raw turkey per 100 grams. Both salmon and raw turkey contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Raw Turkey | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.079 G |
| DHA | 0.333 G | 0.003 G |
| EPA | 0.182 G | 0.002 G |
| DPA | 0.047 G | 0.004 G |
| Total | 0.609 G | 0.088 G |
omega 6s
Comparing omega-6 fatty acids, raw turkey has more linoleic acid than salmon per 100 grams.
| Salmon | Raw Turkey | |
|---|---|---|
| other omega 6 | 0.004 G | 0.006 G |
| linoleic acid | 0.081 G | 1.307 G |
| Total | 0.085 G | 1.313 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Raw Turkey (Turkey, whole, meat and skin, raw) .
Salmon g
()
|
Daily Values (%) |
Raw Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw turkey or salmon contain more calories in 100 grams?Both raw turkey and salmon are high in calories. Raw turkey has 10% more calories than salmon - raw turkey has 144 calories in 100g and salmon has 127 calories.
Is raw turkey or salmon better for protein?
Both raw turkey and salmon are high in protein. Raw turkey has a little more protein ( 10%) than salmon by weight - raw turkey has 21.6g of protein per 100 grams and salmon has 20.5g of protein.
Does raw turkey or salmon contain more potassium?
Both raw turkey and salmon are high in potassium. Salmon has 60% more potassium than raw turkey - raw turkey has 224mg of potassium in 100 grams and salmon has 366mg of potassium.