Raw Chicken vs. Raw Turkey
Nutrition comparison of Raw Chicken and Raw Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw chicken
versus
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw chicken and raw turkey:
- Both raw turkey and raw chicken are high in calories, potassium and protein.
- For omega-3 fatty acids, raw chicken has more dha than raw turkey.
- Raw chicken has more thiamin, however, raw turkey contains more folate and Vitamin B12.
USDA sources for nutritional information: Raw Chicken (Chicken, ground, raw) 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 raw chicken are high in calories. Raw turkey is very similar to raw chicken for calories - raw turkey has 144 calories per 100 grams and raw chicken has 143 calories.
For macronutrient ratios, raw chicken is lighter in protein, heavier in fat and similar to raw turkey for carbs. Raw chicken has a macronutrient ratio of 49:0:51 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Chicken | Raw Turkey | |
|---|---|---|
| Protein | 49% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 51% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw turkey and raw chicken are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and raw chicken has 0.04g of carbohydrates.
sugar
Raw turkey and raw chicken contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and raw chicken does not contain significant amounts.
Protein
protein
Both raw turkey and raw chicken are high in protein. Raw turkey has 24% more protein than raw chicken - raw turkey has 21.6g of protein per 100 grams and raw chicken has 17.4g of protein.
Fat
saturated fat
Raw turkey and raw chicken contain similar amounts of saturated fat - raw turkey has 1.5g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.
trans fat
Both raw turkey and raw chicken are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and raw chicken has 0.07g of trans fat.
cholesterol
Raw turkey and raw chicken contain similar amounts of cholesterol - raw turkey has 72mg of cholesterol per 100 grams and raw chicken has 86mg of cholesterol.
Vitamins
Vitamin A
Raw turkey has more Vitamin A than raw chicken - raw turkey has 17ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin D
Raw turkey has more Vitamin D than raw chicken - raw turkey has 12iu of Vitamin D per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Raw turkey and raw chicken contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and raw chicken has 0.27mg of Vitamin E.
Vitamin K
Raw chicken and raw turkey contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Raw chicken has more thiamin, however, raw turkey contains more folate and Vitamin B12. Both raw chicken and raw turkey contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Raw Chicken | Raw Turkey | |
|---|---|---|
| Thiamin | 0.109 MG | 0.048 MG |
| Riboflavin | 0.241 MG | 0.185 MG |
| Niacin | 5.575 MG | 7.631 MG |
| Pantothenic acid | 1.092 MG | 0.811 MG |
| Vitamin B6 | 0.512 MG | 0.599 MG |
| Folate | 1 UG | 7 UG |
| Vitamin B12 | 0.56 UG | 1.22 UG |
Minerals
calcium
Raw turkey and raw chicken contain similar amounts of calcium - raw turkey has 11mg of calcium per 100 grams and raw chicken has 6mg of calcium.
iron
Raw turkey and raw chicken contain similar amounts of iron - raw turkey has 0.86mg of iron per 100 grams and raw chicken has 0.82mg of iron.
potassium
Both raw turkey and raw chicken are high in potassium. Raw chicken has 133% more potassium than raw turkey - raw turkey has 224mg of potassium per 100 grams and raw chicken has 522mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw chicken has more DHA than raw turkey per 100 grams. Both raw chicken and raw turkey contain significant amounts of alpha linoleic acid (ALA).
| Raw Chicken | Raw Turkey | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.079 G |
| DHA | 0.023 G | 0.003 G |
| EPA | 0.008 G | 0.002 G |
| DPA | 0.008 G | 0.004 G |
| Total | 0.11 G | 0.088 G |
omega 6s
Comparing omega-6 fatty acids, both raw chicken and raw turkey contain significant amounts of linoleic acid.
| Raw Chicken | Raw Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.006 G |
| linoleic acid | 1.324 G | 1.307 G |
| Total | 1.324 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: Raw Chicken (Chicken, ground, raw) and Raw Turkey (Turkey, whole, meat and skin, raw) .
Raw Chicken g
()
|
Daily Values (%) |
Raw Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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% |
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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% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw turkey or raw chicken contain more calories in 100 grams?Both raw turkey and raw chicken are high in calories. Raw turkey is quite similar to raw chicken for calories - raw turkey has 144 calories in 100g and raw chicken has 143 calories.
Is raw turkey or raw chicken better for protein?
Both raw turkey and raw chicken are high in protein. Raw turkey has 20% more protein than raw chicken - raw turkey has 21.6g of protein per 100 grams and raw chicken has 17.4g of protein.
Does raw turkey or raw chicken contain more potassium?
Both raw turkey and raw chicken are high in potassium. Raw chicken has 130% more potassium than raw turkey - raw turkey has 224mg of potassium in 100 grams and raw chicken has 522mg of potassium.