Wheat Flour vs. Turkey
Nutrition comparison of Wheat Flour and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and turkey:
- Both wheat flour and turkey are high in calories and protein.
- Turkey is a great source of potassium.
- Wheat flour has 7.8 times less saturated fat than turkey.
- Wheat flour has more thiamin and folate, however, turkey contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Wheat flour has signficantly less cholesterol than turkey.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and turkey are high in calories. Wheat flour has 91% more calories than turkey - wheat flour has 361 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Turkey | |
|---|---|---|
| Protein | 14% | 63% |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and turkey has 100% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than turkey - wheat flour has 2.4g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Wheat flour and turkey contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both wheat flour and turkey are high in protein. Turkey has 138% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Wheat flour has 7.8 times less saturated fat than turkey - wheat flour has 0.24g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and wheat flour are low in trans fat - turkey has 0.1g of trans fat per 100 grams and wheat flour does not contain significant amounts.
cholesterol
Wheat flour has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than wheat flour - turkey has 12ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than wheat flour - turkey has 15iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and turkey contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Wheat flour and turkey contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin and folate, however, turkey contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both wheat flour and turkey contain significant amounts of riboflavin and niacin.
| Wheat Flour | Turkey | |
|---|---|---|
| Thiamin | 0.812 MG | 0.045 MG |
| Riboflavin | 0.512 MG | 0.281 MG |
| Niacin | 7.554 MG | 9.573 MG |
| Pantothenic acid | 0.438 MG | 0.948 MG |
| Vitamin B6 | 0.037 MG | 0.616 MG |
| Folate | 183 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Wheat flour and turkey contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 305% more iron than turkey - wheat flour has 4.4mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 139% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour per 100 grams.
| Wheat Flour | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.043 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Turkey | |
|---|---|---|
| linoleic acid | 0.685 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Wheat Flour 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 wheat flour or turkey contain more calories in 100 grams?Both wheat flour and turkey are high in calories. Wheat flour has 90% more calories than turkey - wheat flour has 361 calories in 100g and turkey has 189 calories.
Is wheat flour or turkey better for protein?
Both wheat flour and turkey are high in protein. Turkey has 140% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and turkey has 28.6g of protein.
Does wheat flour or turkey have more carbohydrates?
By weight, wheat flour is high in carbohydrates and turkey has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does wheat flour or turkey contain more iron?
Wheat flour is an abundant source of iron and it has 310% more iron than turkey - wheat flour has 4.4mg of iron in 100 grams and turkey has 1.1mg of iron.