Boiled Egg vs. Turkey
Nutrition comparison of Cooked Boiled Egg and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and turkey:
- Both turkey and boiled egg are high in calories and protein.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Turkey has more niacin and Vitamin B6, however, boiled egg contains more folate.
- Turkey is a great source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and boiled egg are high in calories. Turkey has 22% more calories than boiled egg - turkey has 189 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much lighter in protein, much heavier in fat and similar to turkey for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Turkey | |
|---|---|---|
| Protein | 34% | 63% |
| Carbohydrates | 3% | ~ |
| Fat | 64% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and boiled egg are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
sugar
Turkey has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and boiled egg are high in protein. Turkey has 127% more protein than boiled egg - turkey has 28.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Turkey has 34% less saturated fat than boiled egg - turkey has 2.2g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Both turkey and boiled egg are low in trans fat - turkey has 0.1g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and turkey has 71% less cholesterol than boiled egg - turkey has 109mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has 11 times more Vitamin A than turkey - turkey has 12ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has 480% more Vitamin D than turkey - turkey has 15iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Turkey and boiled egg contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Boiled egg and turkey contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more niacin and Vitamin B6, however, boiled egg contains more folate. Both boiled egg and turkey contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B12.
| Boiled Egg | Turkey | |
|---|---|---|
| Thiamin | 0.066 MG | 0.045 MG |
| Riboflavin | 0.513 MG | 0.281 MG |
| Niacin | 0.064 MG | 9.573 MG |
| Pantothenic acid | 1.398 MG | 0.948 MG |
| Vitamin B6 | 0.121 MG | 0.616 MG |
| Folate | 44 UG | 9 UG |
| Vitamin B12 | 1.11 UG | 1.02 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 257% more calcium than turkey - turkey has 14mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Turkey and boiled egg contain similar amounts of iron - turkey has 1.1mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Turkey is a great source of potassium and it has 90% more potassium than boiled egg - turkey has 239mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than turkey per 100 grams. Both boiled egg and turkey contain small amounts of EPA.
| Boiled Egg | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.108 G |
| DHA | 0.038 G | 0.005 G |
| EPA | 0.005 G | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.078 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both boiled egg and turkey contain significant amounts of linoleic acid.
| Boiled Egg | Turkey | |
|---|---|---|
| linoleic acid | 1.188 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 1.188 G | 1.883 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Cooked 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 turkey or boiled egg contain more calories in 100 grams?Both turkey and boiled egg are high in calories. Turkey has 20% more calories than boiled egg - turkey has 189 calories in 100g and boiled egg has 155 calories.
Is turkey or boiled egg better for protein?
Both turkey and boiled egg are high in protein. Turkey has 130% more protein than boiled egg - turkey has 28.6g of protein per 100 grams and boiled egg has 12.6g of protein.