Raw Turkey vs. Kale
Nutrition comparison of Raw Turkey and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw turkey
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw turkey and kale:
- Both kale and raw turkey are high in potassium.
- Kale has 7.2 times less saturated fat than raw turkey.
- Kale has more thiamin and folate, however, raw turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
- Raw turkey is an excellent source of protein.
USDA sources for nutritional information: Raw Turkey (Turkey, whole, meat and skin, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw turkey is high in calories and kale has 76% less calories than raw turkey - kale has 35 calories per 100 grams and raw turkey has 144 calories.
For macronutrient ratios, raw turkey is much heavier in protein, much lighter in carbs and heavier in fat compared to kale per calorie. Raw turkey has a macronutrient ratio of 63:0:37 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Turkey | Kale | |
|---|---|---|
| Protein | 63% | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 37% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and raw turkey are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and raw turkey has 0.14g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in raw turkey comprise of 50% sugar and 50% starch.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than raw turkey - kale has 4.1g of dietary fiber per 100 grams and raw turkey does not contain significant amounts.
sugar
Kale and raw turkey contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and raw turkey has 0.07g of sugar.
Protein
protein
Raw turkey is an excellent source of protein and it has 641% more protein than kale - kale has 2.9g of protein per 100 grams and raw turkey has 21.6g of protein.
Fat
saturated fat
Kale has 7.2 times less saturated fat than raw turkey - kale has 0.18g of saturated fat per 100 grams and raw turkey has 1.5g of saturated fat.
trans fat
Both raw turkey and kale are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and kale does not contain significant amounts.
cholesterol
Kale has less cholesterol than raw turkey - raw turkey has 72mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than raw turkey - kale has 93.4mg of Vitamin C per 100 grams and raw turkey does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 13 times more Vitamin A than raw turkey - kale has 241ug of Vitamin A per 100 grams and raw turkey has 17ug of Vitamin A.
Vitamin D
Raw turkey has more Vitamin D than kale - raw turkey has 12iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and raw turkey contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and raw turkey has 0.09mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than raw turkey - kale has 389.6ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Kale has more thiamin and folate, however, raw turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both raw turkey and kale contain significant amounts of riboflavin.
| Raw Turkey | Kale | |
|---|---|---|
| Thiamin | 0.048 MG | 0.113 MG |
| Riboflavin | 0.185 MG | 0.347 MG |
| Niacin | 7.631 MG | 1.18 MG |
| Pantothenic acid | 0.811 MG | 0.37 MG |
| Vitamin B6 | 0.599 MG | 0.147 MG |
| Folate | 7 UG | 62 UG |
| Vitamin B12 | 1.22 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 22 times more calcium than raw turkey - kale has 254mg of calcium per 100 grams and raw turkey has 11mg of calcium.
iron
Kale has 86% more iron than raw turkey - kale has 1.6mg of iron per 100 grams and raw turkey has 0.86mg of iron.
potassium
Both kale and raw turkey are high in potassium. Kale has 55% more potassium than raw turkey - kale has 348mg of potassium per 100 grams and raw turkey has 224mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than raw turkey per 100 grams.
| Raw Turkey | Kale | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.378 G |
| DHA | 0.003 G | ~ |
| EPA | 0.002 G | ~ |
| DPA | 0.004 G | ~ |
| Total | 0.088 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, raw turkey has more linoleic acid than kale per 100 grams.
| Raw Turkey | Kale | |
|---|---|---|
| other omega 6 | 0.042 G | 0.003 G |
| linoleic acid | 1.307 G | 0.291 G |
| Total | 1.349 G | 0.294 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Raw Turkey (Turkey, whole, meat and skin, raw) and Kale (Kale, raw) .
Raw Turkey g
()
|
Daily Values (%) |
Kale g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or raw turkey contain more calories in 100 grams?Raw turkey is high in calories and kale has 80% less calories than raw turkey - kale has 35 calories in 100g and raw turkey has 144 calories.
Is kale or raw turkey better for protein?
Raw turkey is a fantastic source of protein and it has 640% more protein than kale - kale has 2.9g of protein per 100 grams and raw turkey has 21.6g of protein.
Does kale or raw turkey have more carbohydrates?
By weight, both kale and raw turkey are low in carbohydrates - kale has 4.4g of carbs for 100g and raw turkey has 0.14g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in raw turkey comprise of 50% sugar and 50% starch.
Does kale or raw turkey contain more calcium?
Kale is a rich source of calcium and it has 22 times more calcium than raw turkey - kale has 254mg of calcium in 100 grams and raw turkey has 11mg of calcium.
Does kale or raw turkey contain more potassium?
Both kale and raw turkey are high in potassium. Kale has 60% more potassium than raw turkey - kale has 348mg of potassium in 100 grams and raw turkey has 224mg of potassium.