Turkey vs Chicken breast tenders
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Turkey, light or dark meat, smoked, cooked, skin and bone removed is higher in more vitamins & minerals
Calories (kcal)
Turkey 162
Chicken breast 263
Protein (g)
Turkey 29.3
Chicken breast 14.7
Carbs (g)
Turkey 0
Chicken breast 15.0
Fat (g)
Turkey 5.00
Chicken breast 15.8
Fiber (g)
Turkey 0
Chicken breast 1.10
Quick answers
Which has more protein?
Turkey, light or dark meat, smoked, cooked, skin and bone removed — 29.3g vs 14.7g per 100g.
Which has fewer calories?
Turkey, light or dark meat, smoked, cooked, skin and bone removed — 162 vs 263 kcal per 100g.
Which is more nutrient-dense?
Turkey, light or dark meat, smoked, cooked, skin and bone removed 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 | Chicken breast tenders | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 162 kcal | 263 kcal | -38% |
| Macronutrients | |||
| Water | 64.9 g | 52.7 g | +23% |
| Protein | 29.3 g | 14.7 g | +99% |
| Total lipid (fat) | 5.00 g | 15.8 g | -68% |
| Carbohydrate, by difference | 0 g | 15.0 g | -100% |
| Fiber, total dietary | 0 g | 1.10 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.37 g | 3.26 g | -58% |
| Fatty acids, total monounsaturated | 1.05 g | 6.48 g | -84% |
| Cholesterol | 76.0 mg | 41.0 mg | +85% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.800 mg | -100% |
| Thiamin (Vitamin B1) | 0.060 mg | 0.211 mg | -72% |
| Riboflavin (Vitamin B2) | 0.180 mg | 0.091 mg | +98% |
| Niacin (Vitamin B3) | 5.44 mg | 5.71 mg | -5% |
| Pantothenic acid (Vitamin B5) | — | 0.855 mg | |
| Vitamin B-6 — Pyridoxine | 0.460 mg | 0.041 mg | +1022% |
| Biotin (Vitamin B7) | 7.00 ug | 12.0 ug | -42% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 82.3 mg | 96.4 mg | -15% |
| Vitamin B-12 — Cobalamin | 0.370 ug | 0.270 ug | +37% |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.330 mg | 0.080 mg | +313% |
| Vitamin D (D2 + D3) | 0.100 ug | 0.200 ug | -50% |
| Minerals | |||
| Calcium, Ca | 25.0 mg | 19.0 mg | +32% |
| Iron, Fe | 1.78 mg | 1.11 mg | +60% |
| Magnesium, Mg | 26.0 mg | 23.0 mg | +13% |
| Phosphorus, P | 213 mg | 211 mg | +1% |
| Potassium, K | 298 mg | 214 mg | +39% |
| Sodium, Na | 996 mg | 536 mg | +86% |
| Zinc, Zn | 3.10 mg | 0.780 mg | +297% |
| Copper, Cu | 0.094 mg | 0.205 mg | -54% |
| Manganese, Mn | — | 0.229 mg | |
| Selenium, Se | 43.0 ug | 24.7 ug | +74% |
| Other Nutrients | |||
| Energy | 679 kj | 1101 kj | -38% |
| Ash | 0.800 g | 1.77 g | -55% |
| Total Sugars | 0 g | 0.370 g | -100% |
| Sucrose | — | 0.070 g | |
| Glucose | — | 0.150 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0.150 g | |
| Galactose | — | 0 g | |
| Starch | — | 13.3 g | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 12.0 ug | -42% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 12.0 ug | -42% |
| Betaine | 6.00 mg | 12.5 mg | -52% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 3.00 IU | 9.00 IU | -67% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 14.7 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 15.3 ug | -100% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.020 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.030 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.825 g | 2.65 g | -69% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.493 g | 0.610 g | -19% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.151 g | 0.510 g | -70% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.855 g | 5.93 g | -86% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.020 g | 0.037 g | -46% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.020 g | 0 g | |
| Fatty acids, total polyunsaturated | 1.41 g | 3.34 g | -58% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.09 g | 3.20 g | -66% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.040 g | 0.143 g | -72% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.211 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.030 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.040 g | 0 g | |
| Tryptophan (EAA) | — | 0.184 g | |
| Threonine (EAA) | — | 0.557 g | |
| Isoleucine (EAA, BCAA) | — | 0.603 g | |
| Leucine (EAA, BCAA) | — | 1.02 g | |
| Lysine (EAA) | — | 0.988 g | |
| Methionine (EAA) | — | 0.300 g | |
| Cystine (conditionally essential) | — | 0.167 g | |
| Phenylalanine (EAA) | — | 0.525 g | |
| Tyrosine (conditionally essential) | — | 0.331 g | |
| Valine (EAA, BCAA) | — | 0.659 g | |
| Arginine (conditionally essential) | — | 0.804 g | |
| Histidine (EAA) | — | 0.435 g | |
| Alanine | — | 0.722 g | |
| Aspartic acid | — | 1.19 g | |
| Glutamic acid | — | 2.24 g | |
| Glycine (conditionally essential) | — | 0.632 g | |
| Proline (conditionally essential) | — | 0.675 g | |
| Serine | — | 0.538 g | |
| Hydroxyproline | — | 0.075 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0.200 mg | |
| Genistein | — | 0.250 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0.550 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Turkey, light or dark meat, smoked, cooked, skin and bone removed nutrition facts Chicken breast tenders, breaded, uncooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-6 — Pyridoxine +1022% in Turkey, light or dark meat, smoked, cooked, skin and bone removed Vitamin E (alpha-tocopherol) +313% in Turkey, light or dark meat, smoked, cooked, skin and bone removed Zinc, Zn +297% in Turkey, light or dark meat, smoked, cooked, skin and bone removed Fiber, total dietary -100% in Turkey, light or dark meat, smoked, cooked, skin and bone removed
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.