Raw Turkey vs. Russet Potato
Nutrition comparison of Raw Turkey and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw turkey
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw turkey and russet potato:
- Both russet potato and raw turkey are high in potassium.
- Raw turkey has 128 times less carbohydrates than russet potato.
- Raw turkey has more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Raw turkey is an excellent source of protein.
- Russet potato has 55.1 times less saturated fat than raw turkey.
USDA sources for nutritional information: Raw Turkey (Turkey, whole, meat and skin, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw turkey is high in calories and russet potato has 45% less calories than raw turkey - russet potato has 79 calories per 100 grams and raw turkey has 144 calories.
For macronutrient ratios, raw turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Raw turkey has a macronutrient ratio of 63:0:37 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Turkey | Russet Potato | |
|---|---|---|
| Protein | 63% | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 37% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Raw turkey has 128 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and raw turkey has 0.14g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in raw turkey comprise of 50% sugar and 50% starch.
dietary fiber
Russet potato has more dietary fiber than raw turkey - russet potato has 1.3g of dietary fiber per 100 grams and raw turkey does not contain significant amounts.
sugar
Russet potato and raw turkey contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and raw turkey has 0.07g of sugar.
Protein
protein
Raw turkey is an excellent source of protein and it has 911% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and raw turkey has 21.6g of protein.
Fat
saturated fat
Russet potato has 55.1 times less saturated fat than raw turkey - russet potato has 0.03g of saturated fat per 100 grams and raw turkey has 1.5g of saturated fat.
trans fat
Both raw turkey and russet potato are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and russet potato does not contain significant amounts.
cholesterol
Russet potato has less cholesterol than raw turkey - raw turkey has 72mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than raw turkey - russet potato has 5.7mg of Vitamin C per 100 grams and raw turkey does not contain significant amounts.
Vitamin A
Raw turkey has more Vitamin A than russet potato - raw turkey has 17ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Raw turkey has more Vitamin D than russet potato - raw turkey has 12iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and raw turkey contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and raw turkey has 0.09mg of Vitamin E.
Vitamin K
Russet potato and raw turkey contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Raw turkey has more riboflavin, niacin, pantothenic acid and Vitamin B12. Both raw turkey and russet potato contain significant amounts of thiamin, Vitamin B6 and folate.
| Raw Turkey | Russet Potato | |
|---|---|---|
| Thiamin | 0.048 MG | 0.082 MG |
| Riboflavin | 0.185 MG | 0.033 MG |
| Niacin | 7.631 MG | 1.035 MG |
| Pantothenic acid | 0.811 MG | 0.301 MG |
| Vitamin B6 | 0.599 MG | 0.345 MG |
| Folate | 7 UG | 14 UG |
| Vitamin B12 | 1.22 UG | ~ |
Minerals
calcium
Russet potato and raw turkey contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and raw turkey has 11mg of calcium.
iron
Russet potato and raw turkey contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and raw turkey has 0.86mg of iron.
potassium
Both russet potato and raw turkey are high in potassium. Russet potato has 86% more potassium than raw turkey - russet potato has 417mg of potassium per 100 grams and raw turkey has 224mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw turkey has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Raw Turkey | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.01 G |
| DHA | 0.003 G | ~ |
| EPA | 0.002 G | ~ |
| DPA | 0.004 G | ~ |
| Total | 0.088 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, raw turkey has more linoleic acid than russet potato per 100 grams.
| Raw Turkey | Russet Potato | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 1.307 G | 0.032 G |
| Total | 1.313 G | 0.032 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 Turkey (Turkey, whole, meat and skin, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Raw Turkey g
()
|
Daily Values (%) |
Russet Potato 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 % |
|
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 russet potato or raw turkey contain more calories in 100 grams?Raw turkey is high in calories and russet potato has 50% less calories than raw turkey - russet potato has 79 calories in 100g and raw turkey has 144 calories.
Is russet potato or raw turkey better for protein?
Raw turkey is a fantastic source of protein and it has 910% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and raw turkey has 21.6g of protein.
Does russet potato or raw turkey have more carbohydrates?
By weight, raw turkey has 128 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and raw turkey has 0.14g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in raw turkey comprise of 50% sugar and 50% starch.
Does russet potato or raw turkey contain more potassium?
Both russet potato and raw turkey are high in potassium. Russet potato has 90% more potassium than raw turkey - russet potato has 417mg of potassium in 100 grams and raw turkey has 224mg of potassium.