Tilapia (Raw)vsTurkey Breast (Raw)
Tilapia (Raw) has 96 calories and 20g protein per 100g. Turkey Breast (Raw) has 102 calories and 22g protein per 100g Turkey Breast (Raw) has more protein, Tilapia (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Tilapia (Raw) vs Turkey Breast (Raw)
Tilapia (Raw) provides 302mg 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 Tilapia | Turkey Breast From Whole Bird Meat Only With Added Solution | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 102kcal5% | <0.1kcal |
| Protein | 20g40% | 22g43% | <0.1g |
| Total Fat | 1.7g2% | 1.7g2% | +<0.1g |
| Saturated Fat | 0.58g3% | 0.54g3% | +<0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 50mg17% | 54mg18% | <0.1mg |
| Carbohydrates | 0g0% | 0.14g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | <0.1g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 3.1mcg16% | 0.10mcg1% | +3.0mcg |
| Vitamin E | 0.40mg3% | <0.1mg0% | +0.34mg |
| Vitamin K | 1.4mcg1% | 0mcg0% | +1.4mcg |
| Vitamin B6 | 0.16mg10% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0.63mcg26% | +0.95mcg |
| Folate | 24mcg6% | 7.0mcg2% | +17mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.14mg11% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 9.9mg62% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 206mg9% | <0.1mg |
| Calcium | 10mg1% | 14mg1% | <0.1mg |
| Iron | 0.56mg3% | 0.54mg3% | +<0.1mg |
| Potassium | 302mg6% | 242mg5% | +60mg |
| Phosphorus | 170mg14% | 236mg19% | <0.1mg |
| Magnesium | 27mg6% | 25mg6% | +2.0mg |
| Zinc | 0.33mg3% | 1.3mg12% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg2% | <0.1mg0% | +<0.1mg |
| Selenium | 42mcg76% | 23mcg41% | +19mcg |
🔬Nutritional Analysis
Calories: Tilapia (Raw) is moderately lower in calories than Turkey Breast (Raw), containing 96 kcal compared to 102 kcal per 100g (6% fewer calories).
Protein: Turkey Breast (Raw) provides more protein with 21.5g versus 20.1g per 100g. In terms of protein-to-calorie efficiency, Turkey Breast (Raw) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Tilapia (Raw) has 1.7g and Turkey Breast (Raw) has 1.66g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Turkey Breast (Raw): 6mcg vs 0mcg), Vitamin K (Tilapia (Raw): 1.4mcg vs 0mcg), Vitamin D (Tilapia (Raw): 3.1mcg vs 0.1mcg).
Key Minerals: Notable mineral differences include Manganese (Tilapia (Raw): 0.037mg vs 0.007mg), Sodium (Turkey Breast (Raw): 206mg vs 52mg), Zinc (Turkey Breast (Raw): 1.3mg vs 0.33mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Both fit a low-fat diet. Tilapia (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Tilapia (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) has more protein with 21.5g per 100g compared to 20.1g for Tilapia (Raw).
- Which is lower in calories, Tilapia (Raw) or Turkey Breast (Raw)?
- Tilapia (Raw) is lower in calories with 96 kcal per 100g versus 102 kcal.
- Is Tilapia (Raw) or Turkey Breast (Raw) healthier?
- It depends on your goals. Tilapia (Raw) has 96 calories and 20.1g 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, Tilapia (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) is leaner with 1.66g of fat per 100g compared to 1.7g.