Grapes vs. Turkey
Nutrition comparison of Grapes and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and turkey:
- Grape has 38.9 times less saturated fat than turkey.
- Grape has signficantly less cholesterol than turkey.
- Turkey has 300.6 times less carbohydrates than grape.
- Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Turkey has signficantly less sugar than grape.
- Turkey is a great source of potassium.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and grape has 63% less calories than turkey - turkey has 189 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Grapes has a macronutrient ratio of 4:95:2 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Turkey | |
|---|---|---|
| Protein | 4% | 63% |
| Carbohydrates | 95% | ~ |
| Fat | 2% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 300.6 times less carbohydrates than grape - turkey has 0.06g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grape has more dietary fiber than turkey - grape has 0.9g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has signficantly less sugar than grape - grape has 15.5g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 38 times more protein than grape - turkey has 28.6g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Grape has 38.9 times less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
trans fat
Both turkey and grapes are low in trans fat - turkey has 0.1g of trans fat per 100 grams and grape does not contain significant amounts.
cholesterol
Grape has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and grape does not contain significant amounts.
Vitamins
Vitamin C
Grape has more Vitamin C than turkey - grape has 3.2mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey and grapes contain similar amounts of Vitamin A - turkey has 12ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than grape - turkey has 15iu of Vitamin D per 100 grams and grape does not contain significant amounts.
Vitamin E
Turkey and grapes contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Grape has more Vitamin K than turkey - grape has 14.6ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both grapes and turkey contain significant amounts of thiamin and folate.
| Grapes | Turkey | |
|---|---|---|
| Thiamin | 0.069 MG | 0.045 MG |
| Riboflavin | 0.07 MG | 0.281 MG |
| Niacin | 0.188 MG | 9.573 MG |
| Pantothenic acid | 0.05 MG | 0.948 MG |
| Vitamin B6 | 0.086 MG | 0.616 MG |
| Folate | 2 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Turkey and grapes contain similar amounts of calcium - turkey has 14mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Turkey has 203% more iron than grape - turkey has 1.1mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Turkey is a great source of potassium and it has 25% more potassium than grape - turkey has 239mg of potassium per 100 grams and grape has 191mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.011 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than grape per 100 grams.
| Grapes | Turkey | |
|---|---|---|
| linoleic acid | 0.037 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Turkey is high in calories and grape has 60% less calories than turkey - turkey has 189 calories in 100g and grape has 69 calories.
Is turkey or grapes better for protein?
Turkey is a fantastic source of protein and it has 38 times more protein than grape - turkey has 28.6g of protein per 100 grams and grape has 0.72g of protein.
Does turkey or grapes have more carbohydrates?
By weight, turkey has 300.6 times fewer carbohydrates than grape - turkey has 0.06g of carbs for 100g and grape has 18.1g of carbohydrates.