Turkey vs. Spinach
Nutrition comparison of Cooked Turkey and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and spinach:
- Both spinach and turkey are high in potassium.
- Spinach has 33.2 times less saturated fat than turkey.
- Spinach has signficantly less cholesterol than turkey.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Turkey has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, spinach contains more folate.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and spinach has 88% less calories than turkey - spinach has 23 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 spinach per calorie. Turkey has a macronutrient ratio of 63:0:37 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Spinach | |
|---|---|---|
| Protein | 63% | 39% |
| Carbohydrates | ~ | 49% |
| Fat | 37% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and turkey are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than turkey - spinach has 2.2g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Spinach and turkey contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 898% more protein than spinach - spinach has 2.9g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Spinach has 33.2 times less saturated fat than turkey - spinach has 0.06g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and spinach are low in trans fat - turkey has 0.1g of trans fat per 100 grams and spinach does not contain significant amounts.
cholesterol
Spinach has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than turkey - spinach has 28.1mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 38 times more Vitamin A than turkey - spinach has 469ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than spinach - turkey has 15iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 28 times more Vitamin E than turkey - spinach has 2mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than turkey - spinach has 482.9ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, spinach contains more folate. Both turkey and spinach contain significant amounts of thiamin and riboflavin.
| Turkey | Spinach | |
|---|---|---|
| Thiamin | 0.045 MG | 0.078 MG |
| Riboflavin | 0.281 MG | 0.189 MG |
| Niacin | 9.573 MG | 0.724 MG |
| Pantothenic acid | 0.948 MG | 0.065 MG |
| Vitamin B6 | 0.616 MG | 0.195 MG |
| Folate | 9 UG | 194 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 607% more calcium than turkey - spinach has 99mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Spinach is a great source of iron and it has 149% more iron than turkey - spinach has 2.7mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both spinach and turkey are high in potassium. Spinach has 133% more potassium than turkey - spinach has 558mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both turkey and spinach contain significant amounts of alpha linoleic acid (ALA).
| Turkey | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.138 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than spinach per 100 grams.
| Turkey | Spinach | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 0.026 G |
| Total | 1.883 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Turkey or Spinach .
Cooked Turkey g
()
|
Daily Values (%) |
Spinach 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 spinach or turkey contain more calories in 100 grams?Turkey is high in calories and spinach has 90% less calories than turkey - spinach has 23 calories in 100g and turkey has 189 calories.
Is spinach or turkey better for protein?
Turkey is a fantastic source of protein and it has 900% more protein than spinach - spinach has 2.9g of protein per 100 grams and turkey has 28.6g of protein.
Does spinach or turkey have more carbohydrates?
By weight, both spinach and turkey are low in carbohydrates - spinach has 3.6g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does spinach or turkey contain more calcium?
Spinach is a rich source of calcium and it has 610% more calcium than turkey - spinach has 99mg of calcium in 100 grams and turkey has 14mg of calcium.
Does spinach or turkey contain more potassium?
Both spinach and turkey are high in potassium. Spinach has 130% more potassium than turkey - spinach has 558mg of potassium in 100 grams and turkey has 239mg of potassium.