Raw Turkey vs. Spinach
Nutrition comparison of Raw Turkey and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw turkey
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw turkey and spinach:
- Both spinach and raw turkey are high in potassium.
- Raw turkey has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, spinach contains more folate.
- Raw turkey is an excellent source of protein.
- Spinach has 22.1 times less saturated fat than raw turkey.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Raw Turkey (Turkey, whole, meat and skin, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw turkey is high in calories and spinach has 84% less calories than raw turkey - spinach has 23 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 spinach per calorie. Raw turkey has a macronutrient ratio of 63:0:37 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Turkey | Spinach | |
|---|---|---|
| Protein | 63% | 39% |
| Carbohydrates | ~ | 49% |
| Fat | 37% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and raw turkey are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and raw turkey has 0.14g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than raw turkey - spinach has 2.2g of dietary fiber per 100 grams and raw turkey does not contain significant amounts.
sugar
Spinach and raw turkey contain similar amounts of sugar - spinach has 0.42g 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 657% more protein than spinach - spinach has 2.9g of protein per 100 grams and raw turkey has 21.6g of protein.
Fat
saturated fat
Spinach has 22.1 times less saturated fat than raw turkey - spinach has 0.06g of saturated fat per 100 grams and raw turkey has 1.5g of saturated fat.
trans fat
Both raw turkey and spinach are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and spinach does not contain significant amounts.
cholesterol
Spinach has less cholesterol than raw turkey - raw turkey has 72mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than raw turkey - spinach has 28.1mg of Vitamin C per 100 grams and raw turkey does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 26 times more Vitamin A than raw turkey - spinach has 469ug of Vitamin A per 100 grams and raw turkey has 17ug of Vitamin A.
Vitamin D
Raw turkey has more Vitamin D than spinach - raw turkey has 12iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 21 times more Vitamin E than raw turkey - spinach has 2mg of Vitamin E per 100 grams and raw turkey has 0.09mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than raw turkey - spinach has 482.9ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Raw turkey has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, spinach contains more folate. Both raw turkey and spinach contain significant amounts of thiamin and riboflavin.
| Raw Turkey | Spinach | |
|---|---|---|
| Thiamin | 0.048 MG | 0.078 MG |
| Riboflavin | 0.185 MG | 0.189 MG |
| Niacin | 7.631 MG | 0.724 MG |
| Pantothenic acid | 0.811 MG | 0.065 MG |
| Vitamin B6 | 0.599 MG | 0.195 MG |
| Folate | 7 UG | 194 UG |
| Vitamin B12 | 1.22 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 800% more calcium than raw turkey - spinach has 99mg of calcium per 100 grams and raw turkey has 11mg of calcium.
iron
Spinach is a great source of iron and it has 215% more iron than raw turkey - spinach has 2.7mg of iron per 100 grams and raw turkey has 0.86mg of iron.
potassium
Both spinach and raw turkey are high in potassium. Spinach has 149% more potassium than raw turkey - spinach has 558mg of potassium per 100 grams and raw turkey has 224mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw turkey and spinach contain significant amounts of alpha linoleic acid (ALA).
| Raw Turkey | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.138 G |
| DHA | 0.003 G | ~ |
| EPA | 0.002 G | ~ |
| DPA | 0.004 G | ~ |
| Total | 0.088 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, raw turkey has more linoleic acid than spinach per 100 grams.
| Raw Turkey | Spinach | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 1.307 G | 0.026 G |
| Total | 1.313 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Raw Turkey or Spinach .
Note: The specific food items compared are: Raw Turkey (Turkey, whole, meat and skin, raw) and Spinach (Spinach, raw) .
Raw Turkey g
()
|
Daily Values (%) |
Spinach 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% |
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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% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
|
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| 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 spinach or raw turkey contain more calories in 100 grams?Raw turkey is high in calories and spinach has 80% less calories than raw turkey - spinach has 23 calories in 100g and raw turkey has 144 calories.
Is spinach or raw turkey better for protein?
Raw turkey is a fantastic source of protein and it has 660% more protein than spinach - spinach has 2.9g of protein per 100 grams and raw turkey has 21.6g of protein.
Does spinach or raw turkey have more carbohydrates?
By weight, both spinach and raw turkey are low in carbohydrates - spinach has 3.6g of carbs for 100g and raw turkey has 0.14g of carbohydrates.
Does spinach or raw turkey contain more calcium?
Spinach is a rich source of calcium and it has 800% more calcium than raw turkey - spinach has 99mg of calcium in 100 grams and raw turkey has 11mg of calcium.
Does spinach or raw turkey contain more potassium?
Both spinach and raw turkey are high in potassium. Spinach has 150% more potassium than raw turkey - spinach has 558mg of potassium in 100 grams and raw turkey has 224mg of potassium.