Fish vs Turkey
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles is higher in more vitamins & minerals
Calories (kcal)
Fish 90
Turkey 220
Protein (g)
Fish 19.0
Turkey 27.1
Carbs (g)
Fish 0.080
Turkey 0
Fat (g)
Fish 0.940
Turkey 11.6
Fiber (g)
Fish —
Turkey —
Quick answers
Which has more protein?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles — 27.1g vs 19.0g per 100g.
Which has fewer calories?
Fish, tuna, light, canned in water, drained solids — 90 vs 220 kcal per 100g.
Which is more nutrient-dense?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Fish | Turkey | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 90 kcal | 220 kcal | -59% |
| Macronutrients | |||
| Water | 79.0 g | 61.1 g | +29% |
| Protein | 19.0 g | 27.1 g | -30% |
| Total lipid (fat) | 0.940 g | 11.6 g | -92% |
| Carbohydrate, by difference | 0.080 g | 0 g | |
| Sugars, Total | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.224 g | 2.97 g | -92% |
| Fatty acids, total monounsaturated | 0.114 g | 3.78 g | -97% |
| Fatty acids, total trans | 0.002 g | 0.144 g | -99% |
| Cholesterol | 36.0 mg | 104 mg | -65% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.030 mg | 0.088 mg | -66% |
| Riboflavin (Vitamin B2) | 0.082 mg | 0.262 mg | -69% |
| Niacin (Vitamin B3) | 9.92 mg | 8.09 mg | +23% |
| Pantothenic acid (Vitamin B5) | 0.148 mg | 1.40 mg | -89% |
| Vitamin B-6 — Pyridoxine | 0.320 mg | 0.497 mg | -36% |
| Choline, total | — | 78.7 mg | |
| Vitamin B-12 — Cobalamin | 2.57 ug | 1.90 ug | +35% |
| Vitamin A, RAE | — | 30.0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.180 mg | |
| Vitamin D (D2 + D3) | 1.20 ug | — | |
| Minerals | |||
| Calcium, Ca | 18.0 mg | 31.0 mg | -42% |
| Iron, Fe | 1.67 mg | 1.56 mg | +7% |
| Magnesium, Mg | 22.7 mg | 29.1 mg | -22% |
| Phosphorus, P | 137 mg | 259 mg | -47% |
| Potassium, K | 176 mg | 304 mg | -42% |
| Sodium, Na | 219 mg | 90.0 mg | +143% |
| Zinc, Zn | 0.660 mg | 3.77 mg | -82% |
| Copper, Cu | 0.048 mg | 0.166 mg | -71% |
| Manganese, Mn | 0.019 mg | 0.010 mg | +90% |
| Selenium, Se | 67.8 ug | 28.4 ug | +139% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 85 kcal | 213 kcal | -60% |
| Energy (Atwater Specific Factors) | 90 kcal | 220 kcal | -59% |
| Energy | 376 kj | 922 kj | -59% |
| Nitrogen | 3.04 g | 4.34 g | -30% |
| Total fat (NLEA) | 0.600 g | 10.4 g | -94% |
| Ash | 0.980 g | 1.27 g | -23% |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Iodine, I | 0 ug | — | |
| Choline, free | — | 2.60 mg | |
| Choline, from phosphocholine | — | 1.60 mg | |
| Choline, from phosphotidyl choline | — | 65.5 mg | |
| Choline, from glycerophosphocholine | — | 0.900 mg | |
| Choline, from sphingomyelin | — | 8.10 mg | |
| Betaine | 2.70 mg | 12.3 mg | -78% |
| Retinol | — | 30.0 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.010 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.190 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.030 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.040 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.110 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 47.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.20 ug | — | |
| 25-hydroxycholecalciferol | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.001 g | 0.003 g | -67% |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0.001 g | -100% |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.002 g | 0.005 g | -60% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.015 g | -100% |
| SFA 14:0 (Myristic acid) | 0.011 g | 0.093 g | -88% |
| SFA 15:0 (Pentadecanoic acid) | 0.005 g | 0.014 g | -64% |
| SFA 16:0 (Palmitic acid) | 0.134 g | 2.02 g | -93% |
| SFA 17:0 (Margaric acid) | 0.007 g | 0.027 g | -74% |
| SFA 18:0 (Stearic acid) | 0.054 g | 0.774 g | -93% |
| SFA 20:0 (Arachidic acid) | 0.002 g | 0.010 g | -80% |
| SFA 21:0 | 0.001 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | 0.003 g | -33% |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | 0.001 g | +100% |
| MUFA 12:1 | 0 g | — | |
| MUFA 14:1 c | 0 g | 0.017 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.016 g | 0.372 g | -96% |
| MUFA 17:1 (Heptadecenoic acid) | 0.003 g | 0.020 g | -85% |
| MUFA 17:1 c | 0.003 g | 0.020 g | -85% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.086 g | 3.33 g | -97% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | 0.041 g | -90% |
| MUFA 20:1 c | 0.003 g | 0.041 g | -93% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | 0.002 g | -100% |
| MUFA 22:1 n-9 | 0 g | — | |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.006 g | 0.002 g | +200% |
| Fatty acids, total polyunsaturated | 0.259 g | 3.49 g | -93% |
| PUFA 18:2 c | 0.013 g | 3.07 g | -100% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.013 g | 3.05 g | -100% |
| PUFA 18:2 CLAs | 0 g | 0.020 g | -100% |
| PUFA 18:3 c | 0.002 g | 0.184 g | -99% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.002 g | 0.175 g | -99% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.009 g | -100% |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.002 g | 0.001 g | +100% |
| PUFA 20:2 c | 0.002 g | 0.020 g | -90% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0.020 g | -90% |
| PUFA 20:3 c | 0 g | 0.016 g | -100% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0.002 g | -100% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0.014 g | -100% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.022 g | 0.165 g | -87% |
| PUFA 20:4c | 0.022 g | 0.165 g | -87% |
| PUFA 20:5c | 0.025 g | 0.004 g | +525% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.025 g | 0.004 g | +525% |
| PUFA 22:2 (Docosadienoic acid) | 0 g | 0 g | = |
| PUFA 22:5 c | 0.004 g | 0.016 g | -75% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.002 g | 0.031 g | -94% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.004 g | 0.016 g | -75% |
| PUFA 22:6 c | 0.197 g | 0.011 g | +1691% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.197 g | 0.011 g | +1691% |
| Fatty acids, total trans-monoenoic | 0.002 g | 0.106 g | -98% |
| TFA 14:1 t | 0 g | — | |
| TFA 16:1 t | 0.001 g | 0.007 g | -86% |
| TFA 18:1 t | 0.001 g | 0.099 g | -99% |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | 0 g | 0.038 g | -100% |
| TFA 18:2 t not further defined | 0 g | 0.038 g | -100% |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Choline | |||
| Choline from glycerophoshocholine | 5.90 mg | — | |
| Choline from phosphatidylcholine | 18.0 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 2.90 mg | — | |
| Free Choline | 2.10 mg | — | |
| Total Choline | 29.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 8.70 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 18.5 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Fish, tuna, light, canned in water, drained solids nutrition facts Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +143% in Fish, tuna, light, canned in water, drained solids Selenium, Se +139% in Fish, tuna, light, canned in water, drained solids Manganese, Mn +90% in Fish, tuna, light, canned in water, drained solids Pantothenic acid (Vitamin B5) -89% in Fish, tuna, light, canned in water, drained solids
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