Turkey vs. White Sugar
Nutrition comparison of Cooked Turkey and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and white sugar:
- Both white sugar and turkey are high in calories.
- Turkey has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Turkey is a great source of potassium.
- Turkey is an excellent source of protein.
- White sugar has signficantly less cholesterol than turkey.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and turkey are high in calories. White sugar has 105% more calories than turkey - white sugar has 387 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 white sugar per calorie. Turkey has a macronutrient ratio of 63:0:37 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | White Sugar | |
|---|---|---|
| Protein | 63% | ~ |
| Carbohydrates | ~ | 100% |
| Fat | 37% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and turkey has 100% less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
sugar
White sugar is high in sugar and turkey has less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has more protein than white sugar - turkey has 28.6g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
White sugar has less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
Both turkey and white sugar are low in trans fat - turkey has 0.1g of trans fat per 100 grams and white sugar does not contain significant amounts.
cholesterol
White sugar has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than white sugar - turkey has 12ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than white sugar - turkey has 15iu of Vitamin D per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Turkey and white sugar contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Turkey has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Turkey | White Sugar | |
|---|---|---|
| Thiamin | 0.045 MG | ~ |
| Riboflavin | 0.281 MG | 0.019 MG |
| Niacin | 9.573 MG | ~ |
| Pantothenic acid | 0.948 MG | ~ |
| Vitamin B6 | 0.616 MG | ~ |
| Folate | 9 UG | ~ |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Turkey has 13 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 20 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 118 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and turkey has 239mg of potassium.
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 White Sugar (Sugar, granulated) .
Cooked Turkey g
()
|
Daily Values (%) |
White Sugar 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 sugar or turkey contain more calories in 100 grams?Both white sugar and turkey are high in calories. White sugar has 110% more calories than turkey - white sugar has 387 calories in 100g and turkey has 189 calories.
Is turkey or white sugar better for protein?
Turkey is a fantastic source of protein and it has more protein than white sugar - turkey has 28.6g of protein per 100 grams and white sugar does not contain significant amounts.
Does white sugar or turkey have more carbohydrates?
By weight, white sugar is high in carbohydrates and turkey has 100% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and turkey has 0.06g of carbohydrates.