First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Turkey | Tilapia |
| Nutrient | turkey | tilapia |
| Protein | 41g | 42g |
| Carbohydrate | 0g | 0g |
| Fiber | 0g | 0g |
| Fat | 3g | 4g |
| Monounsat. Fat | 0g | 4g |
| Polyunsat. Fat | 1g | 1g |
| Saturated Fat | 1g | 2g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | turkey | tilapia |
| Choline | 0% | 21% |
| Vitamin A | 0% | 0% |
| Vitamin C | 0% | 0% |
| Vitamin E | 0% | 7% |
| Vitamin K | 0% | 4% |
Tilapia have significantly more Vitamins E than turkey. Turkey are a good source of Pantothenic Acid, Vitamin B12, Zinc, Iron. Turkey are a great source of Niacin, Vitamin B6, Phosphorus. Tilapia are a good source of Pantothenic Acid, Vitamin B6. Tilapia are a great source of Niacin, Phosphorus. Tilapia are an excellent source of Vitamin B12.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | turkey | tilapia |
| Vitamin B1 | 11% | 9% |
| Vitamin B2 | 19% | 12% |
| Vitamin B3 | 85% | 68% |
| Vitamin B5 | 24% | 20% |
| Vitamin B6 | 89% | 31% |
| Vitamin B12 | 39% | 165% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | turkey | tilapia |
| Sodium | 7% | 7% |
| Potasium | 15% | 18% |
| Calcium | 4% | 4% |
| Magnesium | 13% | 16% |
| Phosphorus | 61% | 61% |
| Iron | 34% | 19% |
| Manganese | 1% | 3% |
| Selenium | 94% | 194% |
| Copper | 13% | 16% |
| Zinc | 30% | 7% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
