Chicken vs. Turkey
Nutrition comparison of Cooked Chicken 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
chicken
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and turkey:
- Both chicken and turkey are high in calories, potassium and protein.
- Chicken has more thiamin, however, turkey contains more Vitamin B12.
- For omega-3 fatty acids, chicken has more dha than turkey.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and turkey are high in calories. is very similar to chicken for calories - chicken has 189 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, chicken is lighter in protein, heavier in fat and similar to turkey for carbs. Chicken has a macronutrient ratio of 49:0:51 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Turkey | |
|---|---|---|
| Protein | 49% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 51% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and chicken are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and turkey are high in protein. Turkey has 23% more protein than chicken - chicken has 23.3g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Chicken and turkey contain similar amounts of saturated fat - chicken has 3.1g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both chicken and turkey are low in trans fat - chicken has 0.09g of trans fat per 100 grams and turkey has 0.1g of trans fat.
cholesterol
Chicken and turkey contain similar amounts of cholesterol - chicken has 107mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.
Vitamins
Vitamin A
Turkey has more Vitamin A than chicken - turkey has 12ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than chicken - turkey has 15iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and turkey contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Chicken and turkey contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Chicken has more thiamin, however, turkey contains more Vitamin B12. Both chicken and turkey contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Chicken | Turkey | |
|---|---|---|
| Thiamin | 0.121 MG | 0.045 MG |
| Riboflavin | 0.302 MG | 0.281 MG |
| Niacin | 7.107 MG | 9.573 MG |
| Pantothenic acid | 1.327 MG | 0.948 MG |
| Vitamin B6 | 0.538 MG | 0.616 MG |
| Folate | 2 UG | 9 UG |
| Vitamin B12 | 0.51 UG | 1.02 UG |
Minerals
calcium
Chicken and turkey contain similar amounts of calcium - chicken has 8mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Chicken and turkey contain similar amounts of iron - chicken has 0.93mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both chicken and turkey are high in potassium. Chicken has 183% more potassium than turkey - chicken has 677mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA than turkey per 100 grams. Both chicken and turkey contain significant amounts of alpha linoleic acid (ALA) and DPA.
| Chicken | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.108 G |
| DHA | 0.031 G | 0.005 G |
| EPA | 0.008 G | 0.008 G |
| DPA | 0.016 G | 0.008 G |
| Total | 0.155 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both chicken and turkey contain significant amounts of linoleic acid.
| Chicken | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 1.818 G | 1.873 G |
| Total | 1.818 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.
Cooked Chicken g
()
|
Daily Values (%) |
Cooked Turkey 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% |
|
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 % |
|
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 % |
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5% | Vitamin K | 5% |
|
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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 chicken or turkey contain more calories in 100 grams?Both chicken and turkey are high in calories. is quite similar to chicken for calories - chicken has 189 calories in 100g and turkey has 189 calories.
Is chicken or turkey better for protein?
Both chicken and turkey are high in protein. Turkey has 20% more protein than chicken - chicken has 23.3g of protein per 100 grams and turkey has 28.6g of protein.
Does chicken or turkey contain more potassium?
Both chicken and turkey are high in potassium. Chicken has 180% more potassium than turkey - chicken has 677mg of potassium in 100 grams and turkey has 239mg of potassium.