Turkey vs. Garlic
Nutrition comparison of Cooked Turkey and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and garlic:
- Both garlic and turkey are high in calories and potassium.
- Garlic has 23.2 times less saturated fat than turkey.
- Garlic has more thiamin and Vitamin B6, however, turkey contains more riboflavin, niacin and Vitamin B12.
- Garlic has signficantly less cholesterol than turkey.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and calcium.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and turkey are high in calories. Turkey has 27% more calories than garlic - garlic has 149 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 garlic per calorie. Turkey has a macronutrient ratio of 63:0:37 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Garlic | |
|---|---|---|
| Protein | 63% | 16% |
| Carbohydrates | ~ | 82% |
| Fat | 37% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and turkey has 100% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has more dietary fiber than turkey - garlic has 2.1g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Garlic and turkey contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 349% more protein than garlic - garlic has 6.4g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Garlic has 23.2 times less saturated fat than turkey - garlic has 0.09g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and garlic are low in trans fat - turkey has 0.1g of trans fat per 100 grams and garlic does not contain significant amounts.
cholesterol
Garlic has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than turkey - garlic has 31.2mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey has more Vitamin A than garlic - turkey has 12ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than garlic - turkey has 15iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and turkey contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Garlic and turkey contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, turkey contains more riboflavin, niacin and Vitamin B12. Both turkey and garlic contain significant amounts of pantothenic acid and folate.
| Turkey | Garlic | |
|---|---|---|
| Thiamin | 0.045 MG | 0.2 MG |
| Riboflavin | 0.281 MG | 0.11 MG |
| Niacin | 9.573 MG | 0.7 MG |
| Pantothenic acid | 0.948 MG | 0.596 MG |
| Vitamin B6 | 0.616 MG | 1.235 MG |
| Folate | 9 UG | 3 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Garlic is an excellent source of calcium and it has 11 times more calcium than turkey - garlic has 181mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Garlic has 56% more iron than turkey - garlic has 1.7mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both garlic and turkey are high in potassium. Garlic has 68% more potassium than turkey - garlic has 401mg 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 garlic per 100 grams.
| Turkey | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.02 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than garlic per 100 grams.
| Turkey | Garlic | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 0.229 G |
| Total | 1.883 G | 0.229 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 Turkey g
()
|
Daily Values (%) |
Garlic 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 garlic or turkey contain more calories in 100 grams?Both garlic and turkey are high in calories. Turkey has 30% more calories than garlic - garlic has 149 calories in 100g and turkey has 189 calories.
Is garlic or turkey better for protein?
Turkey is a fantastic source of protein and it has 350% more protein than garlic - garlic has 6.4g of protein per 100 grams and turkey has 28.6g of protein.
Does garlic or turkey have more carbohydrates?
By weight, garlic is high in carbohydrates and turkey has 100% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does garlic or turkey contain more calcium?
Garlic is a rich source of calcium and it has 11 times more calcium than turkey - garlic has 181mg of calcium in 100 grams and turkey has 14mg of calcium.
Does garlic or turkey contain more potassium?
Both garlic and turkey are high in potassium. Garlic has 70% more potassium than turkey - garlic has 401mg of potassium in 100 grams and turkey has 239mg of potassium.