Egg White vs. Raw Turkey
Nutrition comparison of Egg White and Raw Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and raw turkey:
- Both raw turkey and egg white are high in protein.
- Raw turkey has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin.
- Raw turkey is a great source of potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Raw Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw turkey is high in calories and egg white has 64% less calories than raw turkey - raw turkey has 144 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, heavier in carbs and much lighter in fat compared to raw turkey per calorie. Egg white has a macronutrient ratio of 89:5:6 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Raw Turkey | |
|---|---|---|
| Protein | 89% | 63% |
| Carbohydrates | 5% | ~ |
| Fat | 6% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw turkey and egg white are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in raw turkey are made of 50% sugar and 50% starch, whereas the carbs in egg white comprise of 100% sugar.
sugar
Raw turkey and egg white contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both raw turkey and egg white are high in protein. Raw turkey has 99% more protein than egg white - raw turkey has 21.6g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has less saturated fat than raw turkey - raw turkey has 1.5g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both raw turkey and egg white are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than raw turkey - raw turkey has 72mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Raw turkey has more Vitamin A than egg white - raw turkey has 17ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Raw turkey has more Vitamin D than egg white - raw turkey has 12iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Raw turkey and egg white contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Raw turkey has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin. Both egg white and raw turkey contain significant amounts of folate.
| Egg White | Raw Turkey | |
|---|---|---|
| Thiamin | 0.004 MG | 0.048 MG |
| Riboflavin | 0.439 MG | 0.185 MG |
| Niacin | 0.105 MG | 7.631 MG |
| Pantothenic acid | 0.19 MG | 0.811 MG |
| Vitamin B6 | 0.005 MG | 0.599 MG |
| Folate | 4 UG | 7 UG |
| Vitamin B12 | 0.09 UG | 1.22 UG |
Minerals
calcium
Raw turkey and egg white contain similar amounts of calcium - raw turkey has 11mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Raw turkey has 975% more iron than egg white - raw turkey has 0.86mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Raw turkey is a great source of potassium and it has 37% more potassium than egg white - raw turkey has 224mg of potassium per 100 grams and egg white has 163mg 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: Egg White (Egg, white, raw, fresh) and Raw Turkey (Turkey, whole, meat and skin, raw) .
Egg White g
()
|
Daily Values (%) |
Raw 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 raw turkey or egg white contain more calories in 100 grams?Raw turkey is high in calories and egg white has 60% less calories than raw turkey - raw turkey has 144 calories in 100g and egg white has 52 calories.
Is raw turkey or egg white better for protein?
Both raw turkey and egg white are high in protein. Raw turkey has 100% more protein than egg white - raw turkey has 21.6g of protein per 100 grams and egg white has 10.9g of protein.