Egg Yolk vs. Turkey
Nutrition comparison of Egg Yolk 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 yolk
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and turkey:
- Both turkey and egg yolk are high in calories and protein.
- Egg yolk has more thiamin, pantothenic acid and folate, however, turkey contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and calcium.
- For omega-3 fatty acids, egg yolk has more dha than turkey.
- Turkey is a great source of potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, 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 turkey and egg yolk are high in calories. Egg yolk has 70% more calories than turkey - turkey has 189 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is much lighter in protein, heavier in carbs and much heavier in fat compared to turkey per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Turkey | |
|---|---|---|
| Protein | 20% | 63% |
| Carbohydrates | 5% | ~ |
| Fat | 75% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and egg yolk are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Egg yolk and turkey contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and egg yolk are high in protein. Turkey has 80% more protein than egg yolk - turkey has 28.6g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and turkey has 77% less saturated fat than egg yolk - turkey has 2.2g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both turkey and egg yolk are low in trans fat - turkey has 0.1g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and turkey has 90% less cholesterol than egg yolk - turkey has 109mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 30 times more Vitamin A than turkey - turkey has 12ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has 13 times more Vitamin D than turkey - turkey has 15iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.
Vitamin E
Egg yolk has 35 times more Vitamin E than turkey - turkey has 0.07mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Egg yolk and turkey contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Egg yolk has more thiamin, pantothenic acid and folate, however, turkey contains more niacin. Both egg yolk and turkey contain significant amounts of riboflavin, Vitamin B6 and Vitamin B12.
| Egg Yolk | Turkey | |
|---|---|---|
| Thiamin | 0.176 MG | 0.045 MG |
| Riboflavin | 0.528 MG | 0.281 MG |
| Niacin | 0.024 MG | 9.573 MG |
| Pantothenic acid | 2.99 MG | 0.948 MG |
| Vitamin B6 | 0.35 MG | 0.616 MG |
| Folate | 146 UG | 9 UG |
| Vitamin B12 | 1.95 UG | 1.02 UG |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 821% more calcium than turkey - turkey has 14mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 150% more iron than turkey - turkey has 1.1mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Turkey is a great source of potassium and it has 119% more potassium than egg yolk - turkey has 239mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more DHA than turkey per 100 grams. Both egg yolk and turkey contain significant amounts of alpha linoleic acid (ALA) and EPA.
| Egg Yolk | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.108 G |
| DHA | 0.114 G | 0.005 G |
| EPA | 0.011 G | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.228 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both egg yolk and turkey contain significant amounts of linoleic acid.
| Egg Yolk | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 3.538 G | 1.873 G |
| Total | 3.538 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 Yolk 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 egg yolk contain more calories in 100 grams?Both turkey and egg yolk are high in calories. Egg yolk has 70% more calories than turkey - turkey has 189 calories in 100g and egg yolk has 322 calories.
Is turkey or egg yolk better for protein?
Both turkey and egg yolk are high in protein. Turkey has 80% more protein than egg yolk - turkey has 28.6g of protein per 100 grams and egg yolk has 15.9g of protein.
Does turkey or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 820% more calcium than turkey - turkey has 14mg of calcium in 100 grams and egg yolk has 129mg of calcium.