Quick Summary
When to Choose Mackerel (Atlantic)
Choose Mackerel (Atlantic) for more vitamin B12 (19µg vs 0.5µg), more healthy fats (17g vs 1.2g), and more selenium (59µg vs 45µg) per 100g.
When to Choose Turkey Breast (Skinless)
Choose Turkey Breast (Skinless) for more protein (30g vs 23g) per 100g. It is also lower in calories (147 vs 253 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Mackerel (Atlantic) | Turkey Breast (Skinless) | Winner |
|---|---|---|---|
| Calories | 253.4 | 147.1 | 🏆 Turkey Breast (Skinless) |
| Protein | 23.1g | 30.1g | 🏆 Turkey Breast (Skinless) |
| Total Fat | 17.2g | 1.2g |
Key Vitamins & Minerals
Phosphorus
Selenium
🏆 Mackerel (Atlantic) has 29% more
Vitamin B12
🏆 Mackerel (Atlantic) has 40.3x more
Vitamin B3 (Niacin)
🏆 Turkey Breast (Skinless) has 15% more
Health Benefits Comparison
Mackerel (Atlantic) Benefits
- Exceptionally high omega-3 (1,000mg+ per 3oz)
- Very high vitamin D (90% DV) rare in foods
- Excellent vitamin B12 (279% DV) for energy
- Rich in selenium (75% DV) for thyroid
- Provides high-quality complete protein (20g per 3oz)
Turkey Breast (Skinless) Benefits
- Very high lean protein (26g per 3oz)
- Very low in fat (only 1g per 3oz)
- Excellent selenium source (56% DV) for immunity
- Rich in B vitamins including niacin (61% DV)
- Provides tryptophan for serotonin production
Practical Considerations
💰 Cost
Mackerel (Atlantic): Moderate
Turkey Breast (Skinless): Moderate
🕒 Preparation
Mackerel (Atlantic): Easy
Turkey Breast (Skinless): Easy
📦 Storage
Mackerel (Atlantic): Refrigerate
Turkey Breast (Skinless): Refrigerate
🍽️ Versatility
Mackerel (Atlantic): Very versatile
Turkey Breast (Skinless): Very versatile
The Bottom Line
Both Mackerel (Atlantic) and Turkey Breast (Skinless) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Mackerel (Atlantic) if: Choose Mackerel (Atlantic) for more vitamin B12 (19µg vs 0.5µg), more healthy fats (17g vs 1.2g), and more selenium (59µg vs 45µg) per 100g.
Choose Turkey Breast (Skinless) if: Choose Turkey Breast (Skinless) for more protein (30g vs 23g) per 100g. It is also lower in calories (147 vs 253 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Mackerel (Atlantic) and Turkey Breast (Skinless) in Nutrivio
Compare how Mackerel (Atlantic) and Turkey Breast (Skinless) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
