Egg vs. Raw Turkey
Nutrition comparison of 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
egg
versus
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and raw turkey:
- Both raw turkey and egg are high in calories and protein.
- Egg has more riboflavin and folate, however, raw turkey contains more niacin and Vitamin B6.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than raw turkey.
- Raw turkey has 53% less saturated fat than egg.
- Raw turkey is a great source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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 egg are high in calories. Raw turkey is very similar to egg for calories - raw turkey has 144 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much lighter in protein, much heavier in fat and similar to raw turkey for carbs. Egg has a macronutrient ratio of 36:2:62 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Raw Turkey | |
|---|---|---|
| Protein | 36% | 63% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw turkey and egg are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in raw turkey are made of 50% sugar and 50% starch, whereas the carbs in egg comprise of 100% sugar.
sugar
Raw turkey and egg contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both raw turkey and egg are high in protein. Raw turkey has 72% more protein than egg - raw turkey has 21.6g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Raw turkey has 53% less saturated fat than egg - raw turkey has 1.5g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both raw turkey and egg are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and raw turkey has 81% less cholesterol than egg - raw turkey has 72mg of cholesterol per 100 grams and egg has 372mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 841% more Vitamin A than raw turkey - raw turkey has 17ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 583% more Vitamin D than raw turkey - raw turkey has 12iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.
Vitamin E
Raw turkey and egg contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Egg and raw turkey contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Egg has more riboflavin and folate, however, raw turkey contains more niacin and Vitamin B6. Both egg and raw turkey contain significant amounts of thiamin, pantothenic acid and Vitamin B12.
| Egg | Raw Turkey | |
|---|---|---|
| Thiamin | 0.04 MG | 0.048 MG |
| Riboflavin | 0.457 MG | 0.185 MG |
| Niacin | 0.075 MG | 7.631 MG |
| Pantothenic acid | 1.533 MG | 0.811 MG |
| Vitamin B6 | 0.17 MG | 0.599 MG |
| Folate | 47 UG | 7 UG |
| Vitamin B12 | 0.89 UG | 1.22 UG |
Minerals
calcium
Egg is a great source of calcium and it has 409% more calcium than raw turkey - raw turkey has 11mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 103% more iron than raw turkey - raw turkey has 0.86mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Raw turkey is a great source of potassium and it has 62% more potassium than egg - raw turkey has 224mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than raw turkey per 100 grams. Both egg and raw turkey contain significant amounts of alpha linoleic acid (ALA).
| Egg | Raw Turkey | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.079 G |
| DHA | 0.058 G | 0.003 G |
| DPA | 0.007 G | 0.004 G |
| EPA | ~ | 0.002 G |
| Total | 0.113 G | 0.088 G |
omega 6s
Comparing omega-6 fatty acids, both egg and raw turkey contain significant amounts of linoleic acid.
| Egg | Raw Turkey | |
|---|---|---|
| other omega 6 | 0.022 G | 0.006 G |
| linoleic acid | 1.555 G | 1.307 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Raw Turkey (Turkey, whole, meat and skin, raw) .
Egg g
()
|
Daily Values (%) |
Raw Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 egg contain more calories in 100 grams?Both raw turkey and egg are high in calories. Raw turkey is quite similar to egg for calories - raw turkey has 144 calories in 100g and egg has 143 calories.
Is raw turkey or egg better for protein?
Both raw turkey and egg are high in protein. Raw turkey has 70% more protein than egg - raw turkey has 21.6g of protein per 100 grams and egg has 12.6g of protein.