Oats vs. Turkey
Nutrition comparison of Oats and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and turkey:
- Both oats and turkey are high in calories, potassium and protein.
- Oat has more thiamin and folate, however, turkey contains more niacin, Vitamin B6 and Vitamin B12.
- Oat has signficantly less cholesterol than turkey.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and turkey are high in calories. Oat has 106% more calories than turkey - oat has 389 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Oats has a macronutrient ratio of 17:67:16 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Turkey | |
|---|---|---|
| Protein | 17% | 63% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and turkey has 100% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than turkey - oat has 10.6g of dietary fiber per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both oats and turkey are high in protein. Turkey has 69% more protein than oat - oat has 16.9g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Oats and turkey contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and oats are low in trans fat - turkey has 0.1g of trans fat per 100 grams and oat does not contain significant amounts.
cholesterol
Oat has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than oat - turkey has 12ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than oat - turkey has 15iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Turkey and oats contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and folate, however, turkey contains more niacin, Vitamin B6 and Vitamin B12. Both oats and turkey contain significant amounts of riboflavin and pantothenic acid.
| Oats | Turkey | |
|---|---|---|
| Thiamin | 0.763 MG | 0.045 MG |
| Riboflavin | 0.139 MG | 0.281 MG |
| Niacin | 0.961 MG | 9.573 MG |
| Pantothenic acid | 1.349 MG | 0.948 MG |
| Vitamin B6 | 0.119 MG | 0.616 MG |
| Folate | 56 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Oat is a great source of calcium and it has 286% more calcium than turkey - oat has 54mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Oat is an excellent source of iron and it has 333% more iron than turkey - oat has 4.7mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both oats and turkey are high in potassium. Oat has 79% more potassium than turkey - oat has 429mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and turkey contain significant amounts of alpha linoleic acid (ALA).
| Oats | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.111 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both oats and turkey contain significant amounts of linoleic acid.
| Oats | Turkey | |
|---|---|---|
| linoleic acid | 2.424 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 2.424 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.
Oats 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 oats or turkey contain more calories in 100 grams?Both oats and turkey are high in calories. Oat has 110% more calories than turkey - oat has 389 calories in 100g and turkey has 189 calories.
Is oats or turkey better for protein?
Both oats and turkey are high in protein. Turkey has 70% more protein than oat - oat has 16.9g of protein per 100 grams and turkey has 28.6g of protein.
Does oats or turkey have more carbohydrates?
By weight, oat is high in carbohydrates and turkey has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does oats or turkey contain more iron?
Oat is an abundant source of iron and it has 330% more iron than turkey - oat has 4.7mg of iron in 100 grams and turkey has 1.1mg of iron.
Does oats or turkey contain more potassium?
Both oats and turkey are high in potassium. Oat has 80% more potassium than turkey - oat has 429mg of potassium in 100 grams and turkey has 239mg of potassium.