Turkey vs Chicken breast tenders
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Turkey, whole, breast, meat only, cooked, roasted is higher in more vitamins & minerals
Calories (kcal)
Turkey 147
Chicken breast 263
Protein (g)
Turkey 30.1
Chicken breast 14.7
Carbs (g)
Turkey 0
Chicken breast 15.0
Fat (g)
Turkey 2.08
Chicken breast 15.8
Fiber (g)
Turkey 0
Chicken breast 1.10
Quick answers
Which has more protein?
Turkey, whole, breast, meat only, cooked, roasted — 30.1g vs 14.7g per 100g.
Which has fewer calories?
Turkey, whole, breast, meat only, cooked, roasted — 147 vs 263 kcal per 100g.
Which is more nutrient-dense?
Turkey, whole, breast, meat only, cooked, roasted 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 | 147 kcal | 263 kcal | -44% |
| Macronutrients | |||
| Water | 67.9 g | 52.7 g | +29% |
| Protein | 30.1 g | 14.7 g | +105% |
| Total lipid (fat) | 2.08 g | 15.8 g | -87% |
| 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 | 0.593 g | 3.26 g | -82% |
| Fatty acids, total monounsaturated | 0.626 g | 6.48 g | -90% |
| Fatty acids, total trans | 0.024 g | — | |
| Cholesterol | 80.0 mg | 41.0 mg | +95% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.800 mg | -100% |
| Thiamin (Vitamin B1) | 0.035 mg | 0.211 mg | -83% |
| Riboflavin (Vitamin B2) | 0.205 mg | 0.091 mg | +125% |
| Niacin (Vitamin B3) | 11.8 mg | 5.71 mg | +106% |
| Pantothenic acid (Vitamin B5) | 0.900 mg | 0.855 mg | +5% |
| Vitamin B-6 — Pyridoxine | 0.807 mg | 0.041 mg | +1868% |
| Biotin (Vitamin B7) | 9.00 ug | 12.0 ug | -25% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 84.4 mg | 96.4 mg | -12% |
| Vitamin B-12 — Cobalamin | 0.390 ug | 0.270 ug | +44% |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.060 mg | 0.080 mg | -25% |
| Vitamin D (D2 + D3) | 0.300 ug | 0.200 ug | +50% |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 19.0 mg | -53% |
| Iron, Fe | 0.710 mg | 1.11 mg | -36% |
| Magnesium, Mg | 32.0 mg | 23.0 mg | +39% |
| Phosphorus, P | 230 mg | 211 mg | +9% |
| Potassium, K | 249 mg | 214 mg | +16% |
| Sodium, Na | 99.0 mg | 536 mg | -82% |
| Zinc, Zn | 1.72 mg | 0.780 mg | +121% |
| Copper, Cu | 0.063 mg | 0.205 mg | -69% |
| Manganese, Mn | 0.011 mg | 0.229 mg | -95% |
| Selenium, Se | 30.2 ug | 24.7 ug | +22% |
| Other Nutrients | |||
| Energy | 617 kj | 1101 kj | -44% |
| Ash | 1.22 g | 1.77 g | -31% |
| 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) | 9.00 ug | 12.0 ug | -25% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 12.0 ug | -25% |
| Betaine | 6.10 mg | 12.5 mg | -51% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 3.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 11.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 10.0 IU | 9.00 IU | +11% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.300 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) | 0.004 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.005 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.018 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.004 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.372 g | 2.65 g | -86% |
| SFA 17:0 (Margaric acid) | 0.005 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.181 g | 0.610 g | -70% |
| SFA 20:0 (Arachidic acid) | 0.002 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.001 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.056 g | 0.510 g | -89% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.055 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.004 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.556 g | 5.93 g | -91% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.536 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0.037 g | -78% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.528 g | 3.34 g | -84% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.431 g | 3.20 g | -87% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.426 g | — | |
| PUFA 18:2 CLAs | 0.001 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | 0.143 g | -86% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.020 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.006 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.005 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.005 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.044 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.010 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.005 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.004 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.021 g | — | |
| TFA 16:1 t | 0.001 g | — | |
| TFA 18:1 t | 0.020 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.003 g | — | |
| Fatty acids, total trans-polyenoic | 0.003 g | — | |
| Tryptophan (EAA) | 0.287 g | 0.184 g | +56% |
| Threonine (EAA) | 0.979 g | 0.557 g | +76% |
| Isoleucine (EAA, BCAA) | 0.773 g | 0.603 g | +28% |
| Leucine (EAA, BCAA) | 1.87 g | 1.02 g | +83% |
| Lysine (EAA) | 2.22 g | 0.988 g | +125% |
| Methionine (EAA) | 0.705 g | 0.300 g | +135% |
| Cystine (conditionally essential) | 0.254 g | 0.167 g | +52% |
| Phenylalanine (EAA) | 0.869 g | 0.525 g | +66% |
| Tyrosine (conditionally essential) | 0.801 g | 0.331 g | +142% |
| Valine (EAA, BCAA) | 0.862 g | 0.659 g | +31% |
| Arginine (conditionally essential) | 1.53 g | 0.804 g | +90% |
| Histidine (EAA) | 0.731 g | 0.435 g | +68% |
| Alanine | 1.46 g | 0.722 g | +102% |
| Aspartic acid | 2.16 g | 1.19 g | +81% |
| Glutamic acid | 3.66 g | 2.24 g | +63% |
| Glycine (conditionally essential) | 1.15 g | 0.632 g | +82% |
| Proline (conditionally essential) | 1.46 g | 0.675 g | +116% |
| Serine | 1.07 g | 0.538 g | +99% |
| 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, whole, breast, meat only, cooked, roasted nutrition facts Chicken breast tenders, breaded, uncooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-6 — Pyridoxine +1868% in Turkey, whole, breast, meat only, cooked, roasted Riboflavin (Vitamin B2) +125% in Turkey, whole, breast, meat only, cooked, roasted Zinc, Zn +121% in Turkey, whole, breast, meat only, cooked, roasted Niacin (Vitamin B3) +106% in Turkey, whole, breast, meat only, cooked, roasted
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.