Turkey vs Turkey Breast
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Turkey Breast has more protein per 100 calories: 20.8 g against 15 g.
- Turkey Breast is lighter per 100 g: 137 kcal against 183 kcal.
- Turkey leads in 10 micronutrients, including Vitamin A, Vitamin B12, Iodine.
- Turkey Breast leads in 23 micronutrients, including Niacin (B3), Pantothenic Acid (B5), Vitamin B6.
Per 100 calories
| Nutrient | Turkey | Turkey Breast |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 15 g | 20.8 g |
| Carbs | 0.016 g | 0 g |
| Fat | 4.22 g | 1.52 g |
| Vitamins | ||
| Vitamin A | 6.85 µg | 2.19 µg |
| Thiamin (B1) | 0.024 mg | 0.027 mg |
| Riboflavin (B2) | 0.147 mg | 0.151 mg |
| Niacin (B3) | 5.21 mg | 8.61 mg |
| Pantothenic Acid (B5) | 0.518 mg | 0.657 mg |
| Vitamin B6 | 0.321 mg | 0.549 mg |
| Folate | 4.66 µg | 5.84 µg |
| Vitamin B12 | 0.737 µg | 0.431 µg |
| Choline | 45.2 mg | 56.3 mg |
| Vitamin D | 0.219 µg | 0.219 µg |
| Vitamin E | 0.038 mg | 0.044 mg |
| Minerals | ||
| Calcium | 7.95 mg | 8.03 mg |
| Iron | 0.521 mg | 0.46 mg |
| Magnesium | 15.6 mg | 22.6 mg |
| Phosphorus | 126 mg | 177 mg |
| Potassium | 132 mg | 182 mg |
| Sodium | 89.6 mg | 123 mg |
| Zinc | 1.28 mg | 1.17 mg |
| Copper | 0.049 mg | 0.046 mg |
| Manganese | 0.008 mg | 0.008 mg |
| Selenium | 16.3 µg | 22 µg |
| Iodine | 6.85 µg | 2.19 µg |
| Fats | ||
| Polyunsaturated Fat | 1.21 g | 0.385 g |
| Monounsaturated Fat | 1.51 g | 0.457 g |
| Saturated Fat | 1.22 g | 0.433 g |
| Trans Fat | 0.058 g | 0.018 g |
| Cholesterol | 54.8 mg | 54.4 mg |
| Omega-3 (ALA) | 0.06 g | 0.015 g |
| Omega-3 (EPA) | 0.004 g | 0.003 g |
| Omega-3 (DHA) | 0.003 g | 0.003 g |
| Omega-6 (Linoleic Acid) | 1.07 g | 0.315 g |
| Amino Acids | ||
| Histidine | 0.392 g | 0.48 g |
| Isoleucine | 0.416 g | 0.507 g |
| Leucine | 1.01 g | 1.23 g |
| Lysine | 1.19 g | 1.46 g |
| Methionine | 0.379 g | 0.463 g |
| Cystine | 0.139 g | 0.167 g |
| Phenylalanine | 0.473 g | 0.571 g |
| Tyrosine | 0.428 g | 0.526 g |
| Threonine | 0.524 g | 0.643 g |
| Tryptophan | 0.152 g | 0.188 g |
| Valine | 0.473 g | 0.566 g |
| Arginine | 0.855 g | 1 g |
| Alanine | 0.83 g | 0.956 g |
| Serine | 1.17 g | 1.42 g |
| Proline | 1.98 g | 2.4 g |
| Glycine | 0.759 g | 0.755 g |
| Aspartic Acid | 0.863 g | 0.956 g |
| Glutamic Acid | 0.584 g | 0.702 g |
Per 100 grams
| Nutrient | Turkey | Turkey Breast |
|---|---|---|
| Calories | 183 kcal | 137 kcal |
| Protein | 27.4 g | 28.6 g |
| Carbs | 0.03 g | 0 g |
| Fat | 7.7 g | 2.08 g |
| Vitamins | ||
| Vitamin A | 12.5 µg | 3 µg |
| Thiamin (B1) | 0.044 mg | 0.037 mg |
| Riboflavin (B2) | 0.269 mg | 0.207 mg |
| Niacin (B3) | 9.51 mg | 11.8 mg |
| Pantothenic Acid (B5) | 0.946 mg | 0.9 mg |
| Vitamin B6 | 0.585 mg | 0.752 mg |
| Folate | 8.5 µg | 8 µg |
| Vitamin B12 | 1.35 µg | 0.59 µg |
| Choline | 82.6 mg | 77.1 mg |
| Vitamin D | 0.4 µg | 0.3 µg |
| Vitamin E | 0.07 mg | 0.06 mg |
| Minerals | ||
| Calcium | 14.5 mg | 11 mg |
| Iron | 0.95 mg | 0.63 mg |
| Magnesium | 28.5 mg | 31 mg |
| Phosphorus | 230 mg | 243 mg |
| Potassium | 241 mg | 249 mg |
| Sodium | 164 mg | 169 mg |
| Zinc | 2.34 mg | 1.61 mg |
| Copper | 0.09 mg | 0.063 mg |
| Manganese | 0.014 mg | 0.011 mg |
| Selenium | 29.7 µg | 30.2 µg |
| Iodine | 12.5 µg | 3 µg |
| Fats | ||
| Polyunsaturated Fat | 2.2 g | 0.528 g |
| Monounsaturated Fat | 2.75 g | 0.626 g |
| Saturated Fat | 2.23 g | 0.593 g |
| Trans Fat | 0.105 g | 0.024 g |
| Cholesterol | 100 mg | 74.5 mg |
| Omega-3 (ALA) | 0.11 g | 0.02 g |
| Omega-3 (EPA) | 0.008 g | 0.004 g |
| Omega-3 (DHA) | 0.005 g | 0.004 g |
| Omega-6 (Linoleic Acid) | 1.95 g | 0.431 g |
| Amino Acids | ||
| Histidine | 0.715 g | 0.658 g |
| Isoleucine | 0.76 g | 0.695 g |
| Leucine | 1.84 g | 1.68 g |
| Lysine | 2.18 g | 2 g |
| Methionine | 0.691 g | 0.634 g |
| Cystine | 0.253 g | 0.229 g |
| Phenylalanine | 0.863 g | 0.782 g |
| Tyrosine | 0.781 g | 0.721 g |
| Threonine | 0.956 g | 0.881 g |
| Tryptophan | 0.277 g | 0.258 g |
| Valine | 0.863 g | 0.775 g |
| Arginine | 1.56 g | 1.38 g |
| Alanine | 1.52 g | 1.31 g |
| Serine | 2.14 g | 1.94 g |
| Proline | 3.62 g | 3.29 g |
| Glycine | 1.39 g | 1.04 g |
| Aspartic Acid | 1.58 g | 1.31 g |
| Glutamic Acid | 1.07 g | 0.962 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Turkey and Turkey Breast, including preparation variants and research-cited compound levels, or compare any two foods.