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:
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 | ~ | ~ |
Both cauliflower and turkey are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
Cauliflower has signficantly more dietary fiber than turkey - cauliflower has 2g of dietary fiber per 100 grams and turkey does not contain significant amounts.
Turkey has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and turkey does not contain significant amounts.
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.
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.
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.
Cauliflower has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.
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.
Turkey has more Vitamin A than cauliflower - turkey has 12ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Turkey has more Vitamin D than cauliflower - turkey has 15iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
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.
Cauliflower has more Vitamin K than turkey - cauliflower has 15.5ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
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 | ~ |
Cauliflower has 57% more calcium than turkey - cauliflower has 22mg of calcium per 100 grams and turkey has 14mg of calcium.
Turkey has 160% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and turkey has 1.1mg of iron.
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.
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 |
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 |
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) .
Cooked Turkey g
()
|
Daily Values (%) |
Cauliflower 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 | |||