Salmon vs. Turkey
Nutrition comparison of Salmon and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and turkey:
- Both turkey and salmon are high in calories, potassium and protein.
- Salmon has 58% less cholesterol than turkey.
- Salmon has 62% less saturated fat than turkey.
- Salmon is an excellent source of Vitamin D.
- Turkey has more riboflavin, however, salmon contains more Vitamin B12.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and salmon are high in calories. Turkey has 49% more calories than salmon - turkey has 189 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is heavier in protein, lighter in fat and similar to turkey for carbs. Salmon has a macronutrient ratio of 67:0:33 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Turkey | |
|---|---|---|
| Protein | 67% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 33% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and salmon are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both turkey and salmon are high in protein. Turkey has 39% more protein than salmon - turkey has 28.6g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 62% less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both turkey and salmon are low in trans fat - turkey has 0.1g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Salmon has 58% less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Salmon has 192% more Vitamin A than turkey - turkey has 12ug 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 28 times more Vitamin D than turkey - turkey has 15iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Turkey and salmon contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and turkey contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, however, salmon contains more Vitamin B12. Both salmon and turkey contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Salmon | Turkey | |
|---|---|---|
| Thiamin | 0.08 MG | 0.045 MG |
| Riboflavin | 0.105 MG | 0.281 MG |
| Niacin | 7.995 MG | 9.573 MG |
| Pantothenic acid | 1.03 MG | 0.948 MG |
| Vitamin B6 | 0.611 MG | 0.616 MG |
| Folate | 4 UG | 9 UG |
| Vitamin B12 | 4.15 UG | 1.02 UG |
Minerals
calcium
Turkey and salmon contain similar amounts of calcium - turkey has 14mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Turkey has 187% more iron than salmon - turkey has 1.1mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both turkey and salmon are high in potassium. Salmon has 53% more potassium than turkey - turkey has 239mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than turkey per 100 grams.
| Salmon | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.108 G |
| DHA | 0.333 G | 0.005 G |
| EPA | 0.182 G | 0.008 G |
| DPA | 0.047 G | 0.008 G |
| Total | 0.609 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than salmon per 100 grams.
| Salmon | Turkey | |
|---|---|---|
| other omega 6 | 0.004 G | 0.01 G |
| linoleic acid | 0.081 G | 1.873 G |
| Total | 0.085 G | 1.883 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.
Salmon g
()
|
Daily Values (%) |
Cooked Turkey g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 turkey or salmon contain more calories in 100 grams?Both turkey and salmon are high in calories. Turkey has 50% more calories than salmon - turkey has 189 calories in 100g and salmon has 127 calories.
Is turkey or salmon better for protein?
Both turkey and salmon are high in protein. Turkey has 40% more protein than salmon - turkey has 28.6g of protein per 100 grams and salmon has 20.5g of protein.
Does turkey or salmon contain more potassium?
Both turkey and salmon are high in potassium. Salmon has 50% more potassium than turkey - turkey has 239mg of potassium in 100 grams and salmon has 366mg of potassium.