Trout (Raw)vsTurkey Breast (Raw)
Trout (Raw) has 119 calories and 21g 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 Trout (Raw) vs Turkey Breast (Raw)
Turkey Breast (Raw) packs 21.5g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Trout (Raw) provides 481mg of potassium per 100g — important for muscle function and hydration.
Trout (Raw) provides 67mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Trout Rainbow Wild Raw | Turkey Breast From Whole Bird Meat Only With Added Solution | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 119kcal6% | 102kcal5% | +17kcal |
| Protein | 21g41% | 22g43% | <0.1g |
| Total Fat | 3.5g4% | 1.7g2% | +1.8g |
| Saturated Fat | 0.72g4% | 0.54g3% | +0.19g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 59mg20% | 54mg18% | +5.0mg |
| Carbohydrates | 0g0% | 0.14g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | <0.1g | — |
| ✨Vitamins | |||
| Vitamin A | 19mcg2% | 6.0mcg1% | +13mcg |
| Vitamin C | 2.4mg3% | 0mg0% | +2.4mg |
| Vitamin D | — | 0.10mcg1% | — |
| Vitamin E | — | <0.1mg0% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.41mg24% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 4.5mcg185% | 0.63mcg26% | +3.8mcg |
| Folate | 12mcg3% | 7.0mcg2% | +5.0mcg |
| Thiamin (B1) | 0.12mg10% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.10mg8% | 0.14mg11% | <0.1mg |
| Niacin (B3) | 5.4mg34% | 9.9mg62% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 31mg1% | 206mg9% | <0.1mg |
| Calcium | 67mg5% | 14mg1% | +53mg |
| Iron | 0.70mg4% | 0.54mg3% | +0.16mg |
| Potassium | 481mg10% | 242mg5% | +239mg |
| Phosphorus | 271mg22% | 236mg19% | +35mg |
| Magnesium | 31mg7% | 25mg6% | +6.0mg |
| Zinc | 1.1mg10% | 1.3mg12% | <0.1mg |
| Copper | 0.11mg12% | <0.1mg6% | +<0.1mg |
| Manganese | 0.16mg7% | <0.1mg0% | +0.15mg |
| Selenium | 13mcg23% | 23mcg41% | <0.1mcg |
🔬Nutritional Analysis
Calories: Turkey Breast (Raw) is moderately lower in calories than Trout (Raw), containing 102 kcal compared to 119 kcal per 100g (17% fewer calories).
Protein: Turkey Breast (Raw) provides more protein with 21.5g versus 20.5g per 100g. In terms of protein-to-calorie efficiency, Turkey Breast (Raw) offers better value for building and maintaining muscle.
Fat: Trout (Raw) has more fat (3.46g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Trout (Raw): 2.4mg vs 0mg), Vitamin B12 (Trout (Raw): 4.45mcg vs 0.63mcg), Thiamin (B1) (Trout (Raw): 0.123mg vs 0.033mg).
Key Minerals: Notable mineral differences include Manganese (Trout (Raw): 0.158mg vs 0.007mg), Sodium (Turkey Breast (Raw): 206mg vs 31mg), Calcium (Trout (Raw): 67mg vs 14mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Turkey Breast (Raw) fits a low-fat diet. Trout (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Trout (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) has more protein with 21.5g per 100g compared to 20.5g for Trout (Raw).
- Which is lower in calories, Trout (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) is lower in calories with 102 kcal per 100g versus 119 kcal.
- Is Trout (Raw) or Turkey Breast (Raw) healthier?
- It depends on your goals. Trout (Raw) has 119 calories and 20.5g 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, Trout (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) is leaner with 1.66g of fat per 100g compared to 3.46g.