Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Roasted Turkey Breast
      ×
      Chicken, broilers or fryers, light meat, meat only, cooked, roasted
      ×
      Flat Fish (Flounder Or Sole)
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Roasted Turkey Breast 6 oz (x1) 12% DV 250 calories
      • Chicken, broilers or fryers, light meat, meat only, cooked, roasted 1 cup, chopped or diced (x1) 12% DV 242 calories
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 5% DV 109 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Roasted Turkey Breast 6 oz (x1) 5% DV 3.5g
      • Chicken, broilers or fryers, light meat, meat only, cooked, roasted 1 cup, chopped or diced (x1) 8% DV 6.3g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 4% DV 3g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Roasted Turkey Breast 6 oz (x1) 0% DV 0g
      • Chicken, broilers or fryers, light meat, meat only, cooked, roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Roasted Turkey Breast 6 oz (x1) 102% DV 51.2g
      • Chicken, broilers or fryers, light meat, meat only, cooked, roasted 1 cup, chopped or diced (x1) 87% DV 43.3g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 39% DV 19.4g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Roasted Turkey Breast 6 oz (x1) 45% DV 136mg
      • Chicken, broilers or fryers, light meat, meat only, cooked, roasted 1 cup, chopped or diced (x1) 40% DV 119mg
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 24% DV 71.1mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Roasted Turkey Breast 6 oz (x1) 5% DV 1g
      • Chicken, broilers or fryers, light meat, meat only, cooked, roasted 1 cup, chopped or diced (x1) 9% DV 1.8g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 3% DV 0.69g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Roasted Turkey Breast 6 oz (x1) 0% DV 0g
      • Chicken, broilers or fryers, light meat, meat only, cooked, roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Roasted Turkey Breast 6 oz (x1) 0% DV 0g
      • Chicken, broilers or fryers, light meat, meat only, cooked, roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Roasted Turkey Breast 6 oz (x1) 7% DV 1.2mg
      • Chicken, broilers or fryers, light meat, meat only, cooked, roasted 1 cup, chopped or diced (x1) 8% DV 1.5mg
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 2% DV 0.29mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Roasted Turkey Breast 6 oz (x1) 1% DV 15.3mg
      • Chicken, broilers or fryers, light meat, meat only, cooked, roasted 1 cup, chopped or diced (x1) 2% DV 21mg
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 2% DV 31.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Roasted Turkey Breast 6 oz (x1) 9% DV 423.3mg
      • Chicken, broilers or fryers, light meat, meat only, cooked, roasted 1 cup, chopped or diced (x1) 7% DV 345.8mg
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 5% DV 250.2mg
      Comparison Table

      Table Legend

      1. Roasted Turkey Breast
      2. Chicken, broilers or fryers, light meat, meat only, cooked, roasted
      3. Flat Fish (Flounder Or Sole)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 170 140 127
      Calories
      (%DV)      		 250
      (12%)      		 242
      (12%)      		 109
      (5%)
      Fat (g)
      (%DV)      		 3.5
      (5%)      		 6.3
      (8%)      		 3
      (4%)
      Protein (g)
      (%DV)      		 51.2
      (102%)      		 43.3
      (87%)      		 19.4
      (39%)
      Carbohydrate (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Sugars (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 136
      (45%)      		 119
      (40%)      		 71.1
      (24%)
      Saturated Fats (g)
      (%DV)      		 1
      (5%)      		 1.8
      (9%)      		 0.69
      (3%)
      Net-Carbs (g) 0
      		0
      		0
      Trans Fatty Acids (g) 0.04
      		--
      		0.02
        Minerals
      Food # 1 2 3
      Weight (g) 170 140 127
      Calcium (mg)
      (%DV)      		 15.3
      (1%)      		 21
      (2%)      		 31.8
      (2%)
      Iron, Fe (mg)
      (%DV)      		 1.2
      (7%)      		 1.5
      (8%)      		 0.29
      (2%)
      Potassium, K (mg)
      (%DV)      		 423.3
      (9%)      		 345.8
      (7%)      		 250.2
      (5%)
      Magnesium (mg)
      (%DV)      		 54.4
      (13%)      		 37.8
      (9%)      		 27.9
      (7%)
      Phosphorus, P (mg)
      (%DV)      		 391
      (31%)      		 302.4
      (24%)      		 392.4
      (31%)
      Sodium (mg)
      (%DV)      		 168.3
      (7%)      		 107.8
      (4%)      		 461
      (19%)
      Zinc, Zn (mg)
      (%DV)      		 2.9
      (27%)      		 1.7
      (16%)      		 0.5
      (5%)
      Copper, Cu (mg)
      (%DV)      		 0.11
      (12%)      		 0.07
      (8%)      		 0.03
      (3%)
      Manganese (mg)
      (%DV)      		 0.02
      (1%)      		 0.02
      (1%)      		 0.02
      (1%)
      Selenium, Se (mcg)
      (%DV)      		 51.3
      (93%)      		 34.2
      (62%)      		 41.4
      (75%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 170 140 127
      Vitamin A, RAE (mcg)
      (%DV)      		 5.1
      (1%)      		 12.6
      (1%)      		 15.2
      (2%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.06
      (5%)      		 0.09
      (8%)      		 0.03
      (3%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.35
      (27%)      		 0.16
      (12%)      		 0.03
      (2%)
      Niacin (B3) (mg)
      (%DV)      		 20
      (125%)      		 17.4
      (109%)      		 1.6
      (10%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 1.5
      (31%)      		 1.4
      (27%)      		 0.29
      (6%)
      Vitamin B6 (mg)
      (%DV)      		 1.4
      (81%)      		 0.84
      (49%)      		 0.15
      (9%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 15.3
      (4%)      		 5.6
      (1%)      		 7.6
      (2%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 15.3
      (4%)      		 5.6
      (1%)      		 7.6
      (2%)
      Folate DFE (mcg)
      (%)      		 15.3
      (4%)      		 5.6
      (1%)      		 7.6
      (2%)
      Choline (mg)
      (%DV)      		 143.5
      (26%)      		 117.6
      (21%)      		 101.5
      (18%)
      Vitamin B12 (mcg)
      (%DV)      		 0.66
      (28%)      		 0.48
      (20%)      		 1.7
      (69%)
      Retinol (mcg) 5.1
      		12.6
      		15.2
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 18.7 40.6 47
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 0.1
      (1%)      		 0.38
      (3%)      		 0.98
      (7%)
      Vitamin D (mcg)
      (%DV)      		 0.51
      (3%)      		 0.14
      (1%)      		 4.4
      (22%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) 0.51
      		0.14
      		4.4
      Vitamin D (IU)
      (%DV)      		 17
      (2%)      		 7
      (1%)      		 176.5
      (22%)
      Vitamin K (mcg)
      (%DV)      		 0
      (0%)      		 0.42
      (0%)      		 0.13
      (0%)
      Vitamin K1 (mcg) 0
      		0
      		0
      Menaquinone-4 (K2) (mcg) --
      		--
      		0.38
        Other
      Food # 1 2 3
      Weight (g) 170 140 127
      Water (g) 115.4
      		90.7
      		103
      Ash (g) 2
      		1
      		2
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 29
      		23.83
      		17.58
        Carbohydrates
      Food # 1 2 3
      Weight (g) 170 140 127
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		--
      		0
      Glucose (Dextrose) (g) --
      		--
      		0
      Fructose (g) --
      		--
      		0
      Lactose (g) --
      		--
      		0
      Maltose (g) --
      		--
      		0
      Galactose (g) --
      		--
      		0
      Starch (g) --
      		--
      		0
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 170 140 127
      Monounsaturated Fats (g) 1.064
      		2.156
      		0.834
      Polyunsaturated Fats (g) 0.898
      		1.372
      		0.583
      Omega 3s (g)
      (%AI)      		 0.034
      (2%)      		 0.056
      (3%)      		 0.424
      (27%)
      Omega 6s (g)
      (%AI)      		 0.745
      (4%)      		 1.036
      (6%)      		 0.07
      (0%)
      Omega 3 to Omega 6 Ratio 0.05
      		0.05
      		6.07
      Omega 6 to Omega 3 Ratio 21.9
      		18.5
      		0.16
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.034
      (2%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.007
      		0.014
      		0.213
      Docosapentaenoic Acid (DPA) (g) 0.009
      		0.028
      		0.043
      Docosahexaenoic Acid (DHA) (g) 0.007
      		0.042
      		0.168
      n-3-Eicosatrienoic Acid (20:3) (g) 0
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.724
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) 0.002
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) 0.01
      		--
      		0.008
      DHG-linolenic acid (DGLA) (g) 0.009
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0
      		0
      		0
      Capric Acid (10:0) (g) 0.007
      		0
      		0.005
      Lauric Acid (12:0) (g) 0.009
      		0.014
      		0.01
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.031
      		0.056
      		0.135
      Pentadecanoic Acid (15:0) (g) 0.007
      		--
      		0.01
      Palmitic Acid (16:0) (g) 0.632
      		1.218
      		0.439
      Margaric Acid (17:0) (g) 0.009
      		--
      		0.005
      Stearic Acid (18:0) (g) 0.308
      		0.448
      		0.083
      Arachidic Acid (20:0) (g) 0.003
      		--
      		0.001
      Behenic Acid (22:0) (g) 0.002
      		--
      		0
      Lignoceric Acid (24:0) (g) 0
      		--
      		0.001
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.003
      		--
      		0
      Pentadecenoic Acid (15:1) (g) 0
      		--
      		0
      Palmitoleic Acid (16:1) (g) 0.095
      		0.252
      		0.141
      cis-Palmitoleic Acid (16:1 cis) (g) 0.094
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0.007
      		--
      		0.042
      Oleic Acid (18:1) (g) 0.945
      		1.82
      		0.558
      c-Oleic Acid (18:1 cis) (g) 0.911
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.014
      		0.042
      		0.093
      Docosenoic Acid (22:1) (g) 0
      		0
      		0.001
      c-Docosenoic Acid (22:1 c) (g) 0
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0
      		--
      		0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.733
      		1.036
      		0.07
      Conjugated Linoleic Acid (CLAs) (g) 0.002
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.034
      		0.056
      		0.027
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0.019
      Eicosatrienoic Acid (20:3) (g) 0.009
      		--
      		0.011
      Eicosatetraenoic Acid 20:4 (g) 0.075
      		0.112
      		0.023
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0.017
      		--
      		0.003
      Trans Fats  
      t-Polyenoic Fats (g) 0.005
      		--
      		--
      t-Monoenoic Fats (g) 0.036
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) 0.002
      		--
      		--
      t-Oleic Acid (18:1 t) (g) 0.034
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) 0
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) 0.005
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 170 140 127
      Essential  
      Histidine (mg)
      (%RDI)      		 1243
      (178%)      		 1343
      (192%)      		 475
      (68%)
      Isoleucine (mg)
      (%RDI)      		 1314
      (94%)      		 2285
      (163%)      		 958
      (68%)
      Leucine (mg)
      (%RDI)      		 3177
      (116%)      		 3247
      (119%)      		 1695
      (62%)
      Lysine (mg)
      (%RDI)      		 3783
      (180%)      		 3676
      (175%)      		 1982
      (94%)
      Methionine (mg)
      (%RDI)      		 1199
      (165%)      		 1197
      (164%)      		 711
      (98%)
      Phenylalanine (mg)
      (%RDI)      		 1477
      (169%)      		 1716
      (196%)      		 792
      (91%)
      Threonine (mg)
      (%RDI)      		 1664
      (159%)      		 1827
      (174%)      		 913
      (87%)
      Tryptophan (mg)
      (%RDI)      		 488
      (174%)      		 505
      (181%)      		 250
      (89%)
      Valine (mg)
      (%RDI)      		 1465
      (81%)      		 2146
      (118%)      		 1016
      (56%)
      Conditional  
      Arginine (mg) 2596
      		2610
      		1396
      Cystine (mg)
      (%RDI)      		 432
      (150%)      		 554
      (193%)      		 232
      (81%)
      Glycine (mg) 1957
      		2125
      		998
      Proline (mg) 2477
      		1779
      		761
      Tyrosine (mg)
      (%RDI)      		 1362
      (156%)      		 1460
      (167%)      		 747
      (85%)
      Non-Essential  
      Alanine (mg) 2479
      		2360
      		1204
      Aspartic acid (mg) 3665
      		3856
      		2156
      Betaine (mg) 10
      		9
      		--
      Glutamic acid (mg) 6217
      		6481
      		3320
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 1816
      		1488
      		904
      Data Source
      Roasted Turkey Breast
      USDA Food Data Central Standard Release (Common)
      Chicken, broilers or fryers, light meat, meat only, cooked, roasted
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Flat Fish (Flounder Or Sole)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.