Mackerel (Raw)vsTurkey Breast (Raw)
Mackerel (Raw) has 205 calories and 19g protein per 100g. Turkey Breast (Raw) has 102 calories and 22g protein per 100g Turkey Breast (Raw) has more protein, Turkey Breast (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mackerel (Raw) vs Turkey Breast (Raw)
Go with Turkey Breast (Raw) at just 102 kcal per 100g — 50% fewer calories.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Turkey Breast (Raw) packs 21.5g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Turkey Breast (Raw) is the heart-friendlier option with lower saturated fat.
⚠️Things to Watch
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
Turkey Breast (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Mackerel Atlantic | Turkey Breast From Whole Bird Meat Only With Added Solution | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 205kcal10% | 102kcal5% | +103kcal |
| Protein | 19g37% | 22g43% | <0.1g |
| Total Fat | 14g18% | 1.7g2% | +12g |
| Saturated Fat | 3.3g16% | 0.54g3% | +2.7g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 70mg23% | 54mg18% | +16mg |
| Carbohydrates | 0g0% | 0.14g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | <0.1g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 50mcg6% | 6.0mcg1% | +44mcg |
| Vitamin C | 0.40mg0% | 0mg0% | +0.40mg |
| Vitamin D | 16mcg81% | 0.10mcg1% | +16mcg |
| Vitamin E | 1.5mg10% | <0.1mg0% | +1.5mg |
| Vitamin K | 5.0mcg4% | 0mcg0% | +5.0mcg |
| Vitamin B6 | 0.40mg23% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 8.7mcg363% | 0.63mcg26% | +8.1mcg |
| Folate | 1.0mcg0% | 7.0mcg2% | <0.1mcg |
| Thiamin (B1) | 0.18mg15% | <0.1mg3% | +0.14mg |
| Riboflavin (B2) | 0.31mg24% | 0.14mg11% | +0.17mg |
| Niacin (B3) | 9.1mg57% | 9.9mg62% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 90mg4% | 206mg9% | <0.1mg |
| Calcium | 12mg1% | 14mg1% | <0.1mg |
| Iron | 1.6mg9% | 0.54mg3% | +1.1mg |
| Potassium | 314mg7% | 242mg5% | +72mg |
| Phosphorus | 217mg17% | 236mg19% | <0.1mg |
| Magnesium | 76mg18% | 25mg6% | +51mg |
| Zinc | 0.63mg6% | 1.3mg12% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 44mcg80% | 23mcg41% | +21mcg |
🔬Nutritional Analysis
Calories: Turkey Breast (Raw) is significantly lower in calories at just 102 kcal per 100g compared to 205 kcal for Mackerel (Raw) — that's 101% fewer calories, making Turkey Breast (Raw) the better choice for calorie-conscious diets.
Protein: Turkey Breast (Raw) provides more protein with 21.5g versus 18.6g per 100g. In terms of protein-to-calorie efficiency, Turkey Breast (Raw) offers better value for building and maintaining muscle.
Fat: Mackerel (Raw) has more fat (13.9g vs 1.66g 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. Turkey Breast (Raw) has less saturated fat (0.536g vs 3.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Mackerel (Raw): 0.4mg vs 0mg), Vitamin K (Mackerel (Raw): 5mcg vs 0mcg), Vitamin D (Mackerel (Raw): 16.1mcg vs 0.1mcg).
Key Minerals: Notable mineral differences include Iron (Mackerel (Raw): 1.63mg vs 0.54mg), Magnesium (Mackerel (Raw): 76mg vs 25mg), Sodium (Turkey Breast (Raw): 206mg vs 90mg).
Diet Suitability: Both fit a low-carb or keto diet. Turkey Breast (Raw) fits a high-protein diet. Turkey Breast (Raw) fits a low-fat diet. Mackerel (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Mackerel (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) has more protein with 21.5g per 100g compared to 18.6g for Mackerel (Raw).
- Which is lower in calories, Mackerel (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) is lower in calories with 102 kcal per 100g versus 205 kcal.
- Is Mackerel (Raw) or Turkey Breast (Raw) healthier?
- It depends on your goals. Mackerel (Raw) has 205 calories and 18.6g 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, Mackerel (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) is leaner with 1.66g of fat per 100g compared to 13.9g.