Quick Summary
When to Choose Salmon
Choose Salmon for more healthy fats (13g vs 1.2g) and more vitamin B12 (3.2µg vs 0.5µg) per 100g.
When to Choose Turkey Breast (Skinless)
Choose Turkey Breast (Skinless) for more protein (30g vs 20g) and more vitamin B6 (0.8mg vs 0.6mg) per 100g. It is also lower in calories (147 vs 208 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Salmon | Turkey Breast (Skinless) | Winner |
|---|---|---|---|
| Calories | 208 | 147.1 | 🏆 Turkey Breast (Skinless) |
| Protein | 20.4g | 30.1g | 🏆 Turkey Breast (Skinless) |
| Total Fat | 13.4g | 1.2g |
Key Vitamins & Minerals
Phosphorus
Selenium
🏆 Turkey Breast (Skinless) has 24% more
Vitamin B12
🏆 Salmon has 6.8x more
Vitamin B6
🏆 Turkey Breast (Skinless) has 37% more
Health Benefits Comparison
Salmon Benefits
- Exceptional source of heart-protective omega-3s
- Supports brain health and cognitive function
- Provides rare dietary vitamin D
- High-quality complete protein
- Anti-inflammatory properties
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
Salmon: Moderate
Turkey Breast (Skinless): Moderate
🕒 Preparation
Salmon: Easy
Turkey Breast (Skinless): Easy
📦 Storage
Salmon: Refrigerate
Turkey Breast (Skinless): Refrigerate
🍽️ Versatility
Salmon: Very versatile
Turkey Breast (Skinless): Very versatile
The Bottom Line
Both Salmon and Turkey Breast (Skinless) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Salmon if: Choose Salmon for more healthy fats (13g vs 1.2g) and more vitamin B12 (3.2µg vs 0.5µg) per 100g.
Choose Turkey Breast (Skinless) if: Choose Turkey Breast (Skinless) for more protein (30g vs 20g) and more vitamin B6 (0.8mg vs 0.6mg) per 100g. It is also lower in calories (147 vs 208 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Salmon and Turkey Breast (Skinless) in Nutrivio
Compare how Salmon and Turkey Breast (Skinless) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
