Turkey vs. Peas
Nutrition comparison of Cooked Turkey and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and peas:
- Both peas and turkey are high in potassium.
- Pea has 29.3 times less saturated fat than turkey.
- Pea has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Pea has signficantly less cholesterol than turkey.
- Pea is an excellent source of Vitamin C and dietary fiber.
- Turkey has 239.8 times less carbohydrates than pea.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and pea has 57% less calories than turkey - pea has 81 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Turkey has a macronutrient ratio of 63:0:37 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Peas | |
|---|---|---|
| Protein | 63% | 26% |
| Carbohydrates | ~ | 69% |
| Fat | 37% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 239.8 times less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has more dietary fiber than turkey - pea has 5.7g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than pea - pea has 5.7g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 427% more protein than pea - pea has 5.4g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Pea has 29.3 times less saturated fat than turkey - pea has 0.07g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and peas are low in trans fat - turkey has 0.1g of trans fat per 100 grams and pea does not contain significant amounts.
cholesterol
Pea has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and pea does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than turkey - pea has 40mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Pea has 217% more Vitamin A than turkey - pea has 38ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than pea - turkey has 15iu of Vitamin D per 100 grams and pea does not contain significant amounts.
Vitamin E
Peas and turkey contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Pea has more Vitamin K than turkey - pea has 24.8ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Pea has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Turkey | Peas | |
|---|---|---|
| Thiamin | 0.045 MG | 0.266 MG |
| Riboflavin | 0.281 MG | 0.132 MG |
| Niacin | 9.573 MG | 2.09 MG |
| Pantothenic acid | 0.948 MG | 0.104 MG |
| Vitamin B6 | 0.616 MG | 0.169 MG |
| Folate | 9 UG | 65 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Pea has 79% more calcium than turkey - pea has 25mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Peas and turkey contain similar amounts of iron - pea has 1.5mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both peas and turkey are high in potassium. Pea is very similar to turkey for potassium - pea has 244mg 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 pea per 100 grams.
| Turkey | Peas | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.035 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than pea per 100 grams.
| Turkey | Peas | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 0.152 G |
| Total | 1.883 G | 0.152 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.
Cooked Turkey g
()
|
Daily Values (%) |
Peas 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 peas or turkey contain more calories in 100 grams?Turkey is high in calories and pea has 60% less calories than turkey - pea has 81 calories in 100g and turkey has 189 calories.
Is peas or turkey better for protein?
Turkey is a fantastic source of protein and it has 430% more protein than pea - pea has 5.4g of protein per 100 grams and turkey has 28.6g of protein.
Does peas or turkey have more carbohydrates?
By weight, turkey has 239.8 times fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does peas or turkey contain more potassium?
Both peas and turkey are high in potassium. Pea is very similar to turkey for potassium - pea has 244mg of potassium in 100 grams and turkey has 239mg of potassium.