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.
Detailed nutritional comparison of salmon and turkey is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Salmon src
Image of Turkey src

Here's an infographic summarizing the nutritional differences between salmon and turkey. marks particularly rich nutrients.


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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Salmon or Turkey .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .

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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.