White Bread vs. Turkey
Nutrition comparison of White Bread and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and turkey:
- Both white bread and turkey are high in calories and protein.
- Turkey is a great source of potassium.
- White bread has 71% less saturated fat than turkey.
- White bread has more thiamin and folate, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- White bread has signficantly less cholesterol than turkey.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and turkey are high in calories. White bread has 26% more calories than turkey - white bread has 238 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. White bread has a macronutrient ratio of 18:74:8 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Turkey | |
|---|---|---|
| Protein | 18% | 63% |
| Carbohydrates | 74% | ~ |
| Fat | 8% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and turkey has 100% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than turkey - white bread has 9.2g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than white bread - white bread has 5g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both white bread and turkey are high in protein. Turkey has 168% more protein than white bread - white bread has 10.7g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
White bread has 71% less saturated fat than turkey - white bread has 0.63g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both white bread and turkey are low in trans fat - white bread has 0.03g of trans fat per 100 grams and turkey has 0.1g of trans fat.
cholesterol
White bread has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than white bread - turkey has 12ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than white bread - turkey has 15iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and turkey contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
White bread has more Vitamin K than turkey - white bread has 7.7ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
White bread has more thiamin and folate, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both white bread and turkey contain significant amounts of riboflavin.
| White Bread | Turkey | |
|---|---|---|
| Thiamin | 0.51 MG | 0.045 MG |
| Riboflavin | 0.255 MG | 0.281 MG |
| Niacin | 4.455 MG | 9.573 MG |
| Pantothenic acid | 0.455 MG | 0.948 MG |
| Vitamin B6 | 0.08 MG | 0.616 MG |
| Folate | 127 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 47 times more calcium than turkey - white bread has 684mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
White bread is an excellent source of iron and it has 349% more iron than turkey - white bread has 4.9mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 88% more potassium than white bread - white bread has 127mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and turkey contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.108 G |
| EPA | 0.003 G | 0.008 G |
| DHA | ~ | 0.005 G |
| DPA | ~ | 0.008 G |
| Total | 0.086 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than white bread per 100 grams.
| White Bread | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 0.879 G | 1.873 G |
| Total | 0.879 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.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .
White Bread 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 white bread or turkey contain more calories in 100 grams?Both white bread and turkey are high in calories. White bread has 30% more calories than turkey - white bread has 238 calories in 100g and turkey has 189 calories.
Is white bread or turkey better for protein?
Both white bread and turkey are high in protein. Turkey has 170% more protein than white bread - white bread has 10.7g of protein per 100 grams and turkey has 28.6g of protein.
Does white bread or turkey have more carbohydrates?
By weight, white bread is high in carbohydrates and turkey has 100% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does white bread or turkey contain more calcium?
White bread is a rich source of calcium and it has 47 times more calcium than turkey - white bread has 684mg of calcium in 100 grams and turkey has 14mg of calcium.
Does white bread or turkey contain more iron?
White bread is an abundant source of iron and it has 350% more iron than turkey - white bread has 4.9mg of iron in 100 grams and turkey has 1.1mg of iron.