Holiday Nutrition
Light
Nutrition Comparisons
Roast Turkey vs. Baked Salmon
Roast Turkey has slightly more protein and significantly fewer calories, while Baked Salmon is richer in Vitamin B12 and healthy fats. Both are extremely low in carbohydrates, but Salmon contains more sodium and cholesterol. Turkey provides more iron and marginally more calcium, making it nutrient-dense for muscle and oxygen transport.
Background:Roast Turkey
top benefits 👍
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High Protein Content:Roast turkey provides a significant amount of protein per serving.
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Rich in Zinc:Contains higher levels of zinc compared to baked salmon.
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Iron Source:Offers more iron than baked salmon.
drawbacks 👎
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Higher Cholesterol:Roast turkey has more cholesterol than baked salmon.
Background:Baked Salmon
top benefits 👍
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High in Protein:Salmon is rich in protein, supporting muscle growth.
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Boosts Brain Health:Omega-3s in salmon support cognitive function.
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Supports Heart Health:Regular salmon consumption may reduce heart disease risk.
drawbacks 👎
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Contains Contaminants:Some salmon may have pollutants like PCBs and mercury.
Protein
Roast Turkey provides 28.6g of protein per serving, slightly higher than Baked Salmon's 25.4g. High protein content supports muscle repair and overall health.
Calories
Roast Turkey has 189 kcal, significantly fewer calories compared to Baked Salmon's 274 kcal, making it a better choice for lower-calorie meals.
Carbohydrates
Both are extremely low in carbohydrates, with Baked Salmon having a negligible edge at 0.01g compared to Roast Turkey's 0.06g.
Total Fat
Baked Salmon has more fat (18.4g) compared to Roast Turkey (7.39g), primarily due to beneficial omega-3 fatty acids in salmon.
Vitamin B12
Baked Salmon is richer in Vitamin B12 (3.87µg) than Roast Turkey (1.02µg), supporting nerve health and red blood cell production.
Iron
Roast Turkey contains 1.09mg of iron, more than Baked Salmon's 0.44mg, benefiting oxygen transport in the blood.
Cholesterol
Baked Salmon has less cholesterol (69mg) compared to Roast Turkey (109mg), which may be favorable for heart health.
Sodium
Roast Turkey is lower in sodium (103mg) compared to Baked Salmon (294mg), which may be preferable for reducing sodium intake.
Calcium
Roast Turkey contains 14mg of calcium, slightly higher than Baked Salmon's 11mg, offering a marginal benefit for bone health.