Turkey vs Fish
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)
Turkey 220
Fish 56
Protein (g)
Turkey 27.1
Fish 12.3
Carbs (g)
Turkey 0
Fish 0
Fat (g)
Turkey 11.6
Fish 0.410
Fiber (g)
Turkey —
Fish —
Quick answers
Which has more protein?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles — 27.1g vs 12.3g per 100g.
Which has fewer calories?
Fish, pollock, raw — 56 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 | Turkey | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 220 kcal | 56 kcal | +293% |
| Macronutrients | |||
| Water | 61.1 g | 86.7 g | -30% |
| Protein | 27.1 g | 12.3 g | +120% |
| Total lipid (fat) | 11.6 g | 0.410 g | +2729% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.97 g | 0.128 g | +2220% |
| Fatty acids, total monounsaturated | 3.78 g | 0.073 g | +5078% |
| Fatty acids, total trans | 0.144 g | 0.016 g | +800% |
| Cholesterol | 104 mg | 46.0 mg | +126% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.088 mg | 0.030 mg | +193% |
| Riboflavin (Vitamin B2) | 0.262 mg | 0.080 mg | +228% |
| Niacin (Vitamin B3) | 8.09 mg | 0.653 mg | +1139% |
| Pantothenic acid (Vitamin B5) | 1.40 mg | 0.237 mg | +491% |
| Vitamin B-6 — Pyridoxine | 0.497 mg | 0.069 mg | +620% |
| Choline, total | 78.7 mg | — | |
| Vitamin B-12 — Cobalamin | 1.90 ug | 1.63 ug | +17% |
| Vitamin A, RAE | 30.0 ug | 3.00 ug | +900% |
| Vitamin E (alpha-tocopherol) | 0.180 mg | 0.490 mg | -63% |
| Vitamin D (D2 + D3) | — | 0.200 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 31.0 mg | 15.0 mg | +107% |
| Iron, Fe | 1.56 mg | 0.220 mg | +609% |
| Magnesium, Mg | 29.1 mg | 16.1 mg | +81% |
| Phosphorus, P | 259 mg | 284 mg | -9% |
| Potassium, K | 304 mg | 160 mg | +90% |
| Sodium, Na | 90.0 mg | 333 mg | -73% |
| Zinc, Zn | 3.77 mg | 0.310 mg | +1116% |
| Copper, Cu | 0.166 mg | 0.031 mg | +435% |
| Manganese, Mn | 0.010 mg | 0.011 mg | -9% |
| Selenium, Se | 28.4 ug | 15.9 ug | +79% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 213 kcal | 53 kcal | +302% |
| Energy (Atwater Specific Factors) | 220 kcal | 56 kcal | +293% |
| Energy | 922 kj | 235 kj | +292% |
| Nitrogen | 4.34 g | 1.97 g | +120% |
| Total fat (NLEA) | 10.4 g | 0.400 g | +2500% |
| Ash | 1.27 g | 1.36 g | -7% |
| 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 | 12.3 mg | — | |
| Retinol | 30.0 ug | 3.00 ug | +900% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.190 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.030 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.110 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 8.00 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0.200 ug | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.003 g | 0.002 g | +50% |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.005 g | 0.002 g | +150% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.015 g | 0.001 g | +1400% |
| SFA 14:0 (Myristic acid) | 0.093 g | 0.004 g | +2225% |
| SFA 15:0 (Pentadecanoic acid) | 0.014 g | 0.001 g | +1300% |
| SFA 16:0 (Palmitic acid) | 2.02 g | 0.087 g | +2222% |
| SFA 17:0 (Margaric acid) | 0.027 g | 0.001 g | +2600% |
| SFA 18:0 (Stearic acid) | 0.774 g | 0.028 g | +2664% |
| SFA 20:0 (Arachidic acid) | 0.010 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.003 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.001 g | 0 g | |
| MUFA 14:1 c | 0.017 g | 0.001 g | +1600% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0.001 g | -100% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.372 g | 0.003 g | +12300% |
| MUFA 17:1 (Heptadecenoic acid) | 0.020 g | 0.004 g | +400% |
| MUFA 17:1 c | 0.020 g | 0.004 g | +400% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.33 g | 0.048 g | +6837% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.041 g | 0.010 g | +310% |
| MUFA 20:1 c | 0.041 g | 0.010 g | +310% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | 0.001 g | +100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.002 g | 0.005 g | -60% |
| Fatty acids, total polyunsaturated | 3.49 g | 0.182 g | +1818% |
| PUFA 18:2 c | 3.07 g | 0.005 g | +61300% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.05 g | 0.004 g | +76150% |
| PUFA 18:2 CLAs | 0.020 g | 0 g | |
| PUFA 18:3 c | 0.184 g | 0.001 g | +18300% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.175 g | 0.001 g | +17400% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.009 g | 0 g | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0.001 g | = |
| PUFA 20:2 c | 0.020 g | 0.001 g | +1900% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.020 g | 0.001 g | +1900% |
| PUFA 20:3 c | 0.016 g | 0.002 g | +700% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.014 g | 0.002 g | +600% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.165 g | 0.005 g | +3200% |
| PUFA 20:4c | 0.165 g | 0.005 g | +3200% |
| PUFA 20:5c | 0.004 g | 0.049 g | -92% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | 0.049 g | -92% |
| PUFA 22:2 (Docosadienoic acid) | 0 g | 0 g | = |
| PUFA 22:5 c | 0.016 g | 0.004 g | +300% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.031 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.016 g | 0.004 g | +300% |
| PUFA 22:6 c | 0.011 g | 0.116 g | -91% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.011 g | 0.116 g | -91% |
| Fatty acids, total trans-monoenoic | 0.106 g | 0.004 g | +2550% |
| TFA 16:1 t | 0.007 g | 0 g | |
| TFA 18:1 t | 0.099 g | 0.004 g | +2375% |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | 0.038 g | 0.011 g | +245% |
| TFA 18:2 t not further defined | 0.038 g | 0.011 g | +245% |
| Tryptophan (EAA) | — | 0.180 g | |
| Threonine (EAA) | — | 0.580 g | |
| Isoleucine (EAA, BCAA) | — | 0.620 g | |
| Leucine (EAA, BCAA) | — | 1.06 g | |
| Lysine (EAA) | — | 1.21 g | |
| Methionine (EAA) | — | 0.400 g | |
| Cystine (conditionally essential) | — | 0.140 g | |
| Phenylalanine (EAA) | — | 0.510 g | |
| Tyrosine (conditionally essential) | — | 0.490 g | |
| Valine (EAA, BCAA) | — | 0.670 g | |
| Arginine (conditionally essential) | — | 0.930 g | |
| Histidine (EAA) | — | 0.280 g | |
| Alanine | — | 0.750 g | |
| Aspartic acid | — | 1.31 g | |
| Glutamic acid | — | 2.08 g | |
| Glycine (conditionally essential) | — | 0.590 g | |
| Proline (conditionally essential) | — | 0.500 g | |
| Serine | — | 0.540 g | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles nutrition facts Fish, pollock, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +1139% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Zinc, Zn +1116% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Vitamin A, RAE +900% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Vitamin B-6 — Pyridoxine +620% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles
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