Turkey vs. Cauliflower

Nutrition comparison of Cooked Turkey and Cauliflower


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked turkey versus cauliflower (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in turkey and cauliflower:

  • Both cauliflower and turkey are high in potassium.
  • Cauliflower has 15.5 times less saturated fat than turkey.
  • Cauliflower has signficantly less cholesterol than turkey.
  • Cauliflower has signficantly more dietary fiber than turkey.
  • Cauliflower is an excellent source of Vitamin C.
  • Turkey has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate.
  • Turkey is an excellent source of protein.
Detailed nutritional comparison of turkey and cauliflower is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Turkey src
Image of Cauliflower src

Calories and Carbs

calories

Turkey is high in calories and cauliflower has 87% less calories than turkey - cauliflower has 25 calories per 100 grams and turkey has 189 calories.

For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Turkey has a macronutrient ratio of 63:0:37 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Turkey Cauliflower
Protein 63% 26%
Carbohydrates ~ 66%
Fat 37% 8%
Alcohol ~ ~

carbohydrates

Both cauliflower and turkey are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.

dietary fiber

Cauliflower has signficantly more dietary fiber than turkey - cauliflower has 2g of dietary fiber per 100 grams and turkey does not contain significant amounts.

sugar

Turkey has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and turkey does not contain significant amounts.

Protein

protein

Turkey is an excellent source of protein and it has 13 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and turkey has 28.6g of protein.

Fat

saturated fat

Cauliflower has 15.5 times less saturated fat than turkey - cauliflower has 0.13g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.

trans fat

Both turkey and cauliflower are low in trans fat - turkey has 0.1g of trans fat per 100 grams and cauliflower does not contain significant amounts.

cholesterol

Cauliflower has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.

Vitamins

Vitamin C

Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than turkey - cauliflower has 48.2mg of Vitamin C per 100 grams and turkey does not contain significant amounts.

Vitamin A

Turkey has more Vitamin A than cauliflower - turkey has 12ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin D

Turkey has more Vitamin D than cauliflower - turkey has 15iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Cauliflower and turkey contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.

Vitamin K

Cauliflower has more Vitamin K than turkey - cauliflower has 15.5ug of Vitamin K per 100 grams and turkey does not contain significant amounts.

The B Vitamins

Turkey has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate. Both turkey and cauliflower contain significant amounts of thiamin and pantothenic acid.

Turkey Cauliflower
Thiamin 0.045 MG 0.05 MG
Riboflavin 0.281 MG 0.06 MG
Niacin 9.573 MG 0.507 MG
Pantothenic acid 0.948 MG 0.667 MG
Vitamin B6 0.616 MG 0.184 MG
Folate 9 UG 57 UG
Vitamin B12 1.02 UG ~

Minerals

calcium

Cauliflower has 57% more calcium than turkey - cauliflower has 22mg of calcium per 100 grams and turkey has 14mg of calcium.

iron

Turkey has 160% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and turkey has 1.1mg of iron.

potassium

Both cauliflower and turkey are high in potassium. Cauliflower has 25% more potassium than turkey - cauliflower has 299mg of potassium per 100 grams and turkey has 239mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than cauliflower per 100 grams.

Turkey Cauliflower
alpha linoleic acid 0.108 G 0.015 G
DHA 0.005 G ~
EPA 0.008 G ~
DPA 0.008 G ~
Total 0.129 G 0.015 G

omega 6s

Comparing omega-6 fatty acids, turkey has more linoleic acid than cauliflower per 100 grams.

Turkey Cauliflower
other omega 6 0.007 G 0.003 G
linoleic acid 1.873 G 0.016 G
Total 1.88 G 0.019 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: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Cauliflower (Cauliflower, raw) .

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FAQ

Does cauliflower or turkey contain more calories in 100 grams?
Turkey is high in calories and cauliflower has 90% less calories than turkey - cauliflower has 25 calories in 100g and turkey has 189 calories.

Is cauliflower or turkey better for protein?
Turkey is a fantastic source of protein and it has 13 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and turkey has 28.6g of protein.

Does cauliflower or turkey have more carbohydrates?
By weight, both cauliflower and turkey are low in carbohydrates - cauliflower has 5g of carbs for 100g and turkey has 0.06g of carbohydrates.

Does cauliflower or turkey contain more potassium?
Both cauliflower and turkey are high in potassium. Cauliflower has 30% more potassium than turkey - cauliflower has 299mg of potassium in 100 grams and turkey has 239mg of potassium.

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