Turkey vs. Yellow Corn
Nutrition comparison of Cooked Turkey and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and yellow corn:
- Both yellow corn and turkey are high in potassium.
- Turkey has 348.6 times less carbohydrates than yellow corn.
- Turkey has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, yellow corn contains more folate.
- Turkey is an excellent source of protein.
- Yellow corn has 9.9 times less saturated fat than turkey.
- Yellow corn has signficantly less cholesterol than turkey.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and yellow corn has 49% less calories than turkey - yellow corn has 96 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 yellow corn per calorie. Turkey has a macronutrient ratio of 63:0:37 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Yellow Corn | |
|---|---|---|
| Protein | 63% | 12% |
| Carbohydrates | ~ | 76% |
| Fat | 37% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 348.6 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than turkey - yellow corn has 2.4g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 737% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Yellow corn has 9.9 times less saturated fat than turkey - yellow corn has 0.2g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and yellow corn are low in trans fat - turkey has 0.1g of trans fat per 100 grams and yellow corn does not contain significant amounts.
cholesterol
Yellow corn has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than turkey - yellow corn has 5.5mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Yellow corn and turkey contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than yellow corn - turkey has 15iu of Vitamin D per 100 grams and yellow corn does not contain significant amounts.
Vitamin E
Yellow corn and turkey contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Yellow corn and turkey contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, yellow corn contains more folate. Both turkey and yellow corn contain significant amounts of thiamin and pantothenic acid.
| Turkey | Yellow Corn | |
|---|---|---|
| Thiamin | 0.045 MG | 0.093 MG |
| Riboflavin | 0.281 MG | 0.057 MG |
| Niacin | 9.573 MG | 1.683 MG |
| Pantothenic acid | 0.948 MG | 0.792 MG |
| Vitamin B6 | 0.616 MG | 0.139 MG |
| Folate | 9 UG | 23 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Turkey has 367% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 142% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both yellow corn and turkey are high in potassium. Yellow corn is very similar to yellow corn for potassium - yellow corn has 218mg 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 yellow corn per 100 grams.
| Turkey | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.018 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than yellow corn per 100 grams.
| Turkey | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 0.586 G |
| Total | 1.883 G | 0.586 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: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cooked Turkey g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn or turkey contain more calories in 100 grams?Turkey is high in calories and yellow corn has 50% less calories than turkey - yellow corn has 96 calories in 100g and turkey has 189 calories.
Is yellow corn or turkey better for protein?
Turkey is a fantastic source of protein and it has 740% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and turkey has 28.6g of protein.
Does yellow corn or turkey have more carbohydrates?
By weight, turkey has 348.6 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does yellow corn or turkey contain more potassium?
Both yellow corn and turkey are high in potassium. Yellow corn is very similar to yellow corn for potassium - yellow corn has 218mg of potassium in 100 grams and turkey has 239mg of potassium.