TunavsTurkey Breast (Raw)
Tuna has 198 calories and 29g protein per 100g. Turkey Breast (Raw) has 102 calories and 22g protein per 100g Tuna has more protein, Turkey Breast (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Tuna vs Turkey Breast (Raw)
Go with Turkey Breast (Raw) at just 102 kcal per 100g — 48% fewer calories.
Tuna will keep you satisfied longer with 29.1g protein, 8.2g fat — fat and protein slow digestion while fiber adds bulk.
Tuna's natural fat (8.2g/100g) helps your body absorb fat-soluble nutrients like 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, less sodium, more potassium.
⚠️Things to Watch
Tuna
High in sodium at 416mg per 100g, so it may not be the best fit for a low-sodium diet.
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 Tuna Light Canned In Oil Drained Solids | Turkey Breast From Whole Bird Meat Only With Added Solution | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 198kcal10% | 102kcal5% | +96kcal |
| Protein | 29g58% | 22g43% | +7.6g |
| Total Fat | 8.2g11% | 1.7g2% | +6.6g |
| Saturated Fat | 1.5g8% | 0.54g3% | +0.99g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 18mg6% | 54mg18% | <0.1mg |
| Carbohydrates | 0g0% | 0.14g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | <0.1g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 23mcg3% | 6.0mcg1% | +17mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 6.7mcg34% | 0.10mcg1% | +6.6mcg |
| Vitamin E | 0.87mg6% | <0.1mg0% | +0.81mg |
| Vitamin K | 44mcg37% | 0mcg0% | +44mcg |
| Vitamin B6 | 0.11mg6% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 2.2mcg92% | 0.63mcg26% | +1.6mcg |
| Folate | 5.0mcg1% | 7.0mcg2% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.12mg9% | 0.14mg11% | <0.1mg |
| Niacin (B3) | 12mg78% | 9.9mg62% | +2.5mg |
| 🔶Minerals | |||
| Sodium | 416mg18% | 206mg9% | +210mg |
| Calcium | 13mg1% | 14mg1% | <0.1mg |
| Iron | 1.4mg8% | 0.54mg3% | +0.85mg |
| Potassium | 207mg4% | 242mg5% | <0.1mg |
| Phosphorus | 311mg25% | 236mg19% | +75mg |
| Magnesium | 31mg7% | 25mg6% | +6.0mg |
| Zinc | 0.90mg8% | 1.3mg12% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 76mcg138% | 23mcg41% | +53mcg |
🔬Nutritional Analysis
Calories: Turkey Breast (Raw) is significantly lower in calories at just 102 kcal per 100g compared to 198 kcal for Tuna — that's 94% fewer calories, making Turkey Breast (Raw) the better choice for calorie-conscious diets.
Protein: Tuna has more protein per 100g (29.1g vs 21.5g), but Turkey Breast (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tuna has more fat (8.21g 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 K (Tuna: 44mcg vs 0mcg), Vitamin D (Tuna: 6.7mcg vs 0.1mcg), Vitamin E (Tuna: 0.87mg vs 0.06mg).
Key Minerals: Notable mineral differences include Selenium (Tuna: 76mcg vs 22.7mcg), Iron (Tuna: 1.39mg vs 0.54mg), Manganese (Tuna: 0.015mg vs 0.007mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Turkey Breast (Raw) fits a low-fat diet.
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❓Frequently Asked Questions
- Which has more protein, Tuna or Turkey Breast (Raw)?
- Tuna has more protein with 29.1g per 100g compared to 21.5g for Turkey Breast (Raw).
- Which is lower in calories, Tuna or Turkey Breast (Raw)?
- Turkey Breast (Raw) is lower in calories with 102 kcal per 100g versus 198 kcal.
- Is Tuna or Turkey Breast (Raw) healthier?
- It depends on your goals. Tuna has 198 calories and 29.1g 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, Tuna or Turkey Breast (Raw)?
- Turkey Breast (Raw) is leaner with 1.66g of fat per 100g compared to 8.21g.