Boiled Egg vs. Raw Turkey
Nutrition comparison of Cooked Boiled Egg 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
boiled egg
versus
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and raw turkey:
- Both raw turkey and boiled egg are high in calories and protein.
- Boiled egg has more riboflavin and folate, however, raw turkey contains more niacin and Vitamin B6.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Raw turkey has 55% less saturated fat than boiled egg.
- Raw turkey is a great source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) 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 boiled egg are high in calories. Raw turkey is very similar to raw turkey for calories - raw turkey has 144 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much lighter in protein, much heavier in fat and similar to raw turkey for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Raw Turkey | |
|---|---|---|
| Protein | 34% | 63% |
| Carbohydrates | 3% | ~ |
| Fat | 64% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw turkey and boiled egg are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in raw turkey are made of 50% sugar and 50% starch, whereas the carbs in boiled egg comprise of 100% sugar.
sugar
Raw turkey and boiled egg contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both raw turkey and boiled egg are high in protein. Raw turkey has 72% more protein than boiled egg - raw turkey has 21.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Raw turkey has 55% less saturated fat than boiled egg - raw turkey has 1.5g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Both raw turkey and boiled egg are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and raw turkey has 81% less cholesterol than boiled egg - raw turkey has 72mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has 776% more Vitamin A than raw turkey - raw turkey has 17ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has 625% more Vitamin D than raw turkey - raw turkey has 12iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Raw turkey and boiled egg contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Boiled egg and raw turkey contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Boiled egg has more riboflavin and folate, however, raw turkey contains more niacin and Vitamin B6. Both boiled egg and raw turkey contain significant amounts of thiamin, pantothenic acid and Vitamin B12.
| Boiled Egg | Raw Turkey | |
|---|---|---|
| Thiamin | 0.066 MG | 0.048 MG |
| Riboflavin | 0.513 MG | 0.185 MG |
| Niacin | 0.064 MG | 7.631 MG |
| Pantothenic acid | 1.398 MG | 0.811 MG |
| Vitamin B6 | 0.121 MG | 0.599 MG |
| Folate | 44 UG | 7 UG |
| Vitamin B12 | 1.11 UG | 1.22 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 355% more calcium than raw turkey - raw turkey has 11mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Raw turkey and boiled egg contain similar amounts of iron - raw turkey has 0.86mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Raw turkey is a great source of potassium and it has 78% more potassium than boiled egg - raw turkey has 224mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw turkey has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than raw turkey per 100 grams. Both boiled egg and raw turkey contain small amounts of EPA.
| Boiled Egg | Raw Turkey | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.079 G |
| DHA | 0.038 G | 0.003 G |
| EPA | 0.005 G | 0.002 G |
| DPA | ~ | 0.004 G |
| Total | 0.078 G | 0.088 G |
omega 6s
Comparing omega-6 fatty acids, both boiled egg and raw turkey contain significant amounts of linoleic acid.
| Boiled Egg | Raw Turkey | |
|---|---|---|
| linoleic acid | 1.188 G | 1.307 G |
| other omega 6 | ~ | 0.006 G |
| Total | 1.188 G | 1.313 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Raw Turkey (Turkey, whole, meat and skin, raw) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Raw 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 raw turkey or boiled egg contain more calories in 100 grams?Both raw turkey and boiled egg are high in calories. Raw turkey is quite similar to raw turkey for calories - raw turkey has 144 calories in 100g and boiled egg has 155 calories.
Is raw turkey or boiled egg better for protein?
Both raw turkey and boiled egg are high in protein. Raw turkey has 70% more protein than boiled egg - raw turkey has 21.6g of protein per 100 grams and boiled egg has 12.6g of protein.