Milk vs. Turkey
Nutrition comparison of Milk and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and turkey:
- Milk has 12.6 times less cholesterol than turkey.
- Milk is an excellent source of calcium.
- Turkey has more niacin, pantothenic acid and Vitamin B6.
- Turkey is a great source of potassium.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and milk has 74% less calories than turkey - milk has 50 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, milk is much lighter in protein, much heavier in carbs and similar to turkey for fat. Milk has a macronutrient ratio of 27:38:35 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Turkey | |
|---|---|---|
| Protein | 27% | 63% |
| Carbohydrates | 38% | ~ |
| Fat | 35% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and turkey are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
sugar
Turkey has less sugar than milk - milk has 5.1g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 765% more protein than milk - milk has 3.3g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Milk and turkey contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both milk and turkey are low in trans fat - milk has 0.09g of trans fat per 100 grams and turkey has 0.1g of trans fat.
cholesterol
Milk has 12.6 times less cholesterol than turkey - milk has 8mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.
Vitamins
Vitamin C
Milk and turkey contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Milk has 358% more Vitamin A than turkey - milk has 55ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Milk has 227% more Vitamin D than turkey - milk has 49iu of Vitamin D per 100 grams and turkey has 15iu of Vitamin D.
Vitamin E
Milk and turkey contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Milk and turkey contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more niacin, pantothenic acid and Vitamin B6. Both milk and turkey contain significant amounts of thiamin, riboflavin, folate and Vitamin B12.
| Milk | Turkey | |
|---|---|---|
| Thiamin | 0.039 MG | 0.045 MG |
| Riboflavin | 0.185 MG | 0.281 MG |
| Niacin | 0.092 MG | 9.573 MG |
| Pantothenic acid | 0.356 MG | 0.948 MG |
| Vitamin B6 | 0.038 MG | 0.616 MG |
| Folate | 5 UG | 9 UG |
| Vitamin B12 | 0.53 UG | 1.02 UG |
Minerals
calcium
Milk is an excellent source of calcium and it has 757% more calcium than turkey - milk has 120mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 53 times more iron than milk - milk has 0.02mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 71% more potassium than milk - milk has 140mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.008 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than milk per 100 grams.
| Milk | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 0.062 G | 1.873 G |
| Total | 0.062 G | 1.883 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.
Milk g
()
|
Daily Values (%) |
Cooked Turkey 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 milk or turkey contain more calories in 100 grams?Turkey is high in calories and milk has 70% less calories than turkey - milk has 50 calories in 100g and turkey has 189 calories.
Is milk or turkey better for protein?
Turkey is a fantastic source of protein and it has 770% more protein than milk - milk has 3.3g of protein per 100 grams and turkey has 28.6g of protein.
Does milk or turkey have more carbohydrates?
By weight, both milk and turkey are low in carbohydrates - milk has 4.8g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does milk or turkey contain more calcium?
Milk is a rich source of calcium and it has 760% more calcium than turkey - milk has 120mg of calcium in 100 grams and turkey has 14mg of calcium.