Cod (Raw)vsTurkey Breast (Raw)
Cod (Raw) has 82 calories and 18g protein per 100g. Turkey Breast (Raw) has 102 calories and 22g protein per 100g Turkey Breast (Raw) has more protein, Cod (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cod (Raw) vs Turkey Breast (Raw)
Go with Cod (Raw) at just 82 kcal per 100g — 20% fewer calories.
Turkey Breast (Raw) will keep you satisfied longer with 21.5g protein — fat and protein slow digestion while fiber adds bulk.
Cod (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Cod (Raw) provides 413mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Cod Atlantic | Turkey Breast From Whole Bird Meat Only With Added Solution | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 82kcal4% | 102kcal5% | <0.1kcal |
| Protein | 18g36% | 22g43% | <0.1g |
| Total Fat | 0.67g1% | 1.7g2% | <0.1g |
| Saturated Fat | 0.13g1% | 0.54g3% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 43mg14% | 54mg18% | <0.1mg |
| Carbohydrates | 0g0% | 0.14g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | <0.1g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 6.0mcg1% | +6.0mcg |
| Vitamin C | 1.0mg1% | 0mg0% | +1.0mg |
| Vitamin D | 0.90mcg5% | 0.10mcg1% | +0.80mcg |
| Vitamin E | 0.64mg4% | <0.1mg0% | +0.58mg |
| Vitamin K | 0.10mcg0% | 0mcg0% | +0.10mcg |
| Vitamin B6 | 0.24mg14% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 0.91mcg38% | 0.63mcg26% | +0.28mcg |
| Folate | 7.0mcg2% | 7.0mcg2% | — |
| Thiamin (B1) | <0.1mg6% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.14mg11% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 9.9mg62% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 54mg2% | 206mg9% | <0.1mg |
| Calcium | 16mg1% | 14mg1% | +2.0mg |
| Iron | 0.38mg2% | 0.54mg3% | <0.1mg |
| Potassium | 413mg9% | 242mg5% | +171mg |
| Phosphorus | 203mg16% | 236mg19% | <0.1mg |
| Magnesium | 32mg8% | 25mg6% | +7.0mg |
| Zinc | 0.45mg4% | 1.3mg12% | <0.1mg |
| Copper | <0.1mg3% | <0.1mg6% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 33mcg60% | 23mcg41% | +10mcg |
🔬Nutritional Analysis
Calories: Cod (Raw) is moderately lower in calories than Turkey Breast (Raw), containing 82 kcal compared to 102 kcal per 100g (24% fewer calories).
Protein: Turkey Breast (Raw) has more protein per 100g (21.5g vs 17.8g), but Cod (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Turkey Breast (Raw) has more fat (1.66g vs 0.67g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Cod (Raw): 1mg vs 0mg), Vitamin K (Cod (Raw): 0.1mcg vs 0mcg), Vitamin E (Cod (Raw): 0.64mg vs 0.06mg).
Key Minerals: Notable mineral differences include Sodium (Turkey Breast (Raw): 206mg vs 54mg), Zinc (Turkey Breast (Raw): 1.3mg vs 0.45mg), Manganese (Cod (Raw): 0.015mg vs 0.007mg).
Diet Suitability: Both fit a low-carb or keto diet. Turkey Breast (Raw) fits a high-protein diet. Both fit a low-fat diet. Cod (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cod (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) has more protein with 21.5g per 100g compared to 17.8g for Cod (Raw).
- Which is lower in calories, Cod (Raw) or Turkey Breast (Raw)?
- Cod (Raw) is lower in calories with 82 kcal per 100g versus 102 kcal.
- Is Cod (Raw) or Turkey Breast (Raw) healthier?
- It depends on your goals. Cod (Raw) has 82 calories and 17.8g protein per 100g, while Turkey Breast (Raw) has 102 calories and 21.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cod (Raw) or Turkey Breast (Raw)?
- Cod (Raw) is leaner with 0.67g of fat per 100g compared to 1.66g.