Chicken vs. Raw Turkey
Nutrition comparison of Cooked Chicken and Raw Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and raw turkey:
- Both raw turkey and chicken are high in calories, potassium and protein.
- Chicken has more thiamin, however, raw turkey contains more Vitamin B12.
- For omega-3 fatty acids, chicken has more dha and dpa than raw turkey.
- Raw turkey has 53% less saturated fat than chicken.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Raw Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw turkey and chicken are high in calories. Chicken has 31% more calories than raw turkey - raw turkey has 144 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is lighter in protein, heavier in fat and similar to raw turkey for carbs. Chicken has a macronutrient ratio of 49:0:51 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Raw Turkey | |
|---|---|---|
| Protein | 49% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 51% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw turkey and chicken are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and chicken does not contain significant amounts.
sugar
Raw turkey and chicken contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both raw turkey and chicken are high in protein. Chicken has a little more protein (8%) than raw turkey by weight - raw turkey has 21.6g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Raw turkey has 53% less saturated fat than chicken - raw turkey has 1.5g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both raw turkey and chicken are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and chicken has 0.09g of trans fat.
cholesterol
Raw turkey has 33% less cholesterol than chicken - raw turkey has 72mg of cholesterol per 100 grams and chicken has 107mg of cholesterol.
Vitamins
Vitamin A
Raw turkey has more Vitamin A than chicken - raw turkey has 17ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin D
Raw turkey has more Vitamin D than chicken - raw turkey has 12iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Vitamin E
Raw turkey and chicken contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Chicken and raw turkey contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Chicken has more thiamin, however, raw turkey contains more Vitamin B12. Both chicken and raw turkey contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Chicken | Raw Turkey | |
|---|---|---|
| Thiamin | 0.121 MG | 0.048 MG |
| Riboflavin | 0.302 MG | 0.185 MG |
| Niacin | 7.107 MG | 7.631 MG |
| Pantothenic acid | 1.327 MG | 0.811 MG |
| Vitamin B6 | 0.538 MG | 0.599 MG |
| Folate | 2 UG | 7 UG |
| Vitamin B12 | 0.51 UG | 1.22 UG |
Minerals
calcium
Raw turkey and chicken contain similar amounts of calcium - raw turkey has 11mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Raw turkey and chicken contain similar amounts of iron - raw turkey has 0.86mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both raw turkey and chicken are high in potassium. Chicken has 202% more potassium than raw turkey - raw turkey has 224mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than raw turkey per 100 grams. Both chicken and raw turkey contain significant amounts of alpha linoleic acid (ALA).
| Chicken | Raw Turkey | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.079 G |
| DHA | 0.031 G | 0.003 G |
| EPA | 0.008 G | 0.002 G |
| DPA | 0.016 G | 0.004 G |
| Total | 0.155 G | 0.088 G |
omega 6s
Comparing omega-6 fatty acids, both chicken and raw turkey contain significant amounts of linoleic acid.
| Chicken | Raw Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.006 G |
| linoleic acid | 1.818 G | 1.307 G |
| Total | 1.818 G | 1.313 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Chicken or Raw Turkey .
Note: The specific food items compared are: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Raw Turkey (Turkey, whole, meat and skin, raw) .
Cooked Chicken g
()
|
Daily Values (%) |
Raw Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw turkey or chicken contain more calories in 100 grams?Both raw turkey and chicken are high in calories. Chicken has 30% more calories than raw turkey - raw turkey has 144 calories in 100g and chicken has 189 calories.
Is raw turkey or chicken better for protein?
Both raw turkey and chicken are high in protein. Chicken has a little more protein ( 10%) than raw turkey by weight - raw turkey has 21.6g of protein per 100 grams and chicken has 23.3g of protein.
Does raw turkey or chicken contain more potassium?
Both raw turkey and chicken are high in potassium. Chicken has 200% more potassium than raw turkey - raw turkey has 224mg of potassium in 100 grams and chicken has 677mg of potassium.