Chicken Breast vs. Raw Turkey
Nutrition comparison of Cooked Chicken Breast 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
chicken breast
versus
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and raw turkey:
- Both raw turkey and chicken breast are high in calories, potassium and protein.
- Raw turkey has more Vitamin B12.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 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 chicken breast are high in calories. Chicken breast has 15% more calories than raw turkey - raw turkey has 144 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is heavier in protein, lighter in fat and similar to raw turkey for carbs. Chicken breast has a macronutrient ratio of 79:0:21 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Raw Turkey | |
|---|---|---|
| Protein | 79% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 21% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw turkey and chicken breast are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and chicken breast does not contain significant amounts.
sugar
Raw turkey and chicken breast contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both raw turkey and chicken breast are high in protein. Chicken breast has 43% more protein than raw turkey - raw turkey has 21.6g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Raw turkey and chicken breast contain similar amounts of saturated fat - raw turkey has 1.5g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
trans fat
Both raw turkey and chicken breast are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Raw turkey and chicken breast contain similar amounts of cholesterol - raw turkey has 72mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Vitamins
Vitamin A
Raw turkey and chicken breast contain similar amounts of Vitamin A - raw turkey has 17ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Raw turkey and chicken breast contain similar amounts of Vitamin D - raw turkey has 12iu of Vitamin D per 100 grams and chicken breast has 5iu of Vitamin D.
Vitamin E
Raw turkey and chicken breast contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Chicken breast and raw turkey contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Raw turkey has more Vitamin B12. Both chicken breast and raw turkey contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Chicken Breast | Raw Turkey | |
|---|---|---|
| Thiamin | 0.07 MG | 0.048 MG |
| Riboflavin | 0.114 MG | 0.185 MG |
| Niacin | 13.712 MG | 7.631 MG |
| Pantothenic acid | 0.965 MG | 0.811 MG |
| Vitamin B6 | 0.6 MG | 0.599 MG |
| Folate | 4 UG | 7 UG |
| Vitamin B12 | 0.34 UG | 1.22 UG |
Minerals
calcium
Raw turkey and chicken breast contain similar amounts of calcium - raw turkey has 11mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Raw turkey and chicken breast contain similar amounts of iron - raw turkey has 0.86mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both raw turkey and chicken breast are high in potassium. Raw turkey is very similar to raw turkey for potassium - raw turkey has 224mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw turkey has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than raw turkey per 100 grams. Both chicken breast and raw turkey contain small amounts of EPA and DPA.
| Chicken Breast | Raw Turkey | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.079 G |
| DHA | 0.02 G | 0.003 G |
| EPA | 0.01 G | 0.002 G |
| DPA | 0.01 G | 0.004 G |
| Total | 0.07 G | 0.088 G |
omega 6s
Comparing omega-6 fatty acids, raw turkey has more linoleic acid than chicken breast per 100 grams.
| Chicken Breast | Raw Turkey | |
|---|---|---|
| linoleic acid | 0.59 G | 1.307 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.59 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Raw Turkey (Turkey, whole, meat and skin, raw) .
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Both raw turkey and chicken breast are high in calories. Chicken breast has 20% more calories than raw turkey - raw turkey has 144 calories in 100g and chicken breast has 165 calories.
Is raw turkey or chicken breast better for protein?
Both raw turkey and chicken breast are high in protein. Chicken breast has 40% more protein than raw turkey - raw turkey has 21.6g of protein per 100 grams and chicken breast has 31g of protein.
Does raw turkey or chicken breast contain more potassium?
Both raw turkey and chicken breast are high in potassium. Raw turkey is very similar to raw turkey for potassium - raw turkey has 224mg of potassium in 100 grams and chicken breast has 256mg of potassium.