Egg vs. Turkey
Nutrition comparison of 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
egg
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and turkey:
- Both egg and turkey are high in calories and protein.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- Turkey has more niacin and Vitamin B6, however, egg contains more folate.
- Turkey is a great source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and turkey are high in calories. Turkey has 32% more calories than egg - egg has 143 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, egg is much lighter in protein, much heavier in fat and similar to turkey for carbs. Egg has a macronutrient ratio of 36:2:62 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Turkey | |
|---|---|---|
| Protein | 36% | 63% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and turkey are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
sugar
Egg and turkey contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both egg and turkey are high in protein. Turkey has 127% more protein than egg - egg has 12.6g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Egg and turkey contain similar amounts of saturated fat - egg has 3.1g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both egg and turkey are low in trans fat - egg has 0.04g of trans fat per 100 grams and turkey has 0.1g of trans fat.
cholesterol
Egg is high in cholesterol and turkey has 71% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 12 times more Vitamin A than turkey - egg has 160ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 447% more Vitamin D than turkey - egg has 82iu of Vitamin D per 100 grams and turkey has 15iu of Vitamin D.
Vitamin E
Egg and turkey contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Egg and turkey contain similar amounts of Vitamin K - 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, egg contains more folate. Both egg and turkey contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B12.
| Egg | Turkey | |
|---|---|---|
| Thiamin | 0.04 MG | 0.045 MG |
| Riboflavin | 0.457 MG | 0.281 MG |
| Niacin | 0.075 MG | 9.573 MG |
| Pantothenic acid | 1.533 MG | 0.948 MG |
| Vitamin B6 | 0.17 MG | 0.616 MG |
| Folate | 47 UG | 9 UG |
| Vitamin B12 | 0.89 UG | 1.02 UG |
Minerals
calcium
Egg is a great source of calcium and it has 300% more calcium than turkey - egg has 56mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Egg has 61% more iron than turkey - egg has 1.8mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 73% more potassium than egg - egg has 138mg 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 egg per 100 grams, however, egg contains more dha than turkey per 100 grams. Both egg and turkey contain small amounts of DPA.
| Egg | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.108 G |
| DHA | 0.058 G | 0.005 G |
| DPA | 0.007 G | 0.008 G |
| EPA | ~ | 0.008 G |
| Total | 0.113 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both egg and turkey contain significant amounts of linoleic acid.
| Egg | Turkey | |
|---|---|---|
| other omega 6 | 0.022 G | 0.01 G |
| linoleic acid | 1.555 G | 1.873 G |
| Total | 1.577 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.
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 egg or turkey contain more calories in 100 grams?Both egg and turkey are high in calories. Turkey has 30% more calories than egg - egg has 143 calories in 100g and turkey has 189 calories.
Is egg or turkey better for protein?
Both egg and turkey are high in protein. Turkey has 130% more protein than egg - egg has 12.6g of protein per 100 grams and turkey has 28.6g of protein.