Flour vs. Turkey
Nutrition comparison of 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
flour
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and turkey:
- Both flour and turkey are high in calories and protein.
- Flour has 12.9 times less saturated fat than turkey.
- Flour has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Flour has signficantly less cholesterol than turkey.
- Flour is a great source of dietary fiber.
- Turkey is a great source of potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and turkey are high in calories. Flour has 93% more calories than turkey - flour has 364 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Flour has a macronutrient ratio of 12:86:2 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Turkey | |
|---|---|---|
| Protein | 12% | 63% |
| Carbohydrates | 86% | ~ |
| Fat | 2% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and turkey has 100% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has more dietary fiber than turkey - flour has 2.7g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Flour and turkey contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both flour and turkey are high in protein. Turkey has 176% more protein than flour - flour has 10.3g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Flour has 12.9 times less saturated fat than turkey - flour has 0.16g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and flour are low in trans fat - turkey has 0.1g of trans fat per 100 grams and flour does not contain significant amounts.
cholesterol
Flour has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than flour - turkey has 12ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than flour - turkey has 15iu of Vitamin D per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and turkey contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Flour and turkey contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Flour has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Flour | Turkey | |
|---|---|---|
| Thiamin | 0.12 MG | 0.045 MG |
| Riboflavin | 0.04 MG | 0.281 MG |
| Niacin | 1.25 MG | 9.573 MG |
| Pantothenic acid | 0.438 MG | 0.948 MG |
| Vitamin B6 | 0.044 MG | 0.616 MG |
| Folate | 26 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Flour and turkey contain similar amounts of calcium - flour has 15mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Flour and turkey contain similar amounts of iron - flour has 1.2mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 123% more potassium than flour - flour has 107mg 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 flour per 100 grams.
| Flour | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.022 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than flour per 100 grams.
| Flour | Turkey | |
|---|---|---|
| linoleic acid | 0.391 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.391 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.
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 flour or turkey contain more calories in 100 grams?Both flour and turkey are high in calories. Flour has 90% more calories than turkey - flour has 364 calories in 100g and turkey has 189 calories.
Is flour or turkey better for protein?
Both flour and turkey are high in protein. Turkey has 180% more protein than flour - flour has 10.3g of protein per 100 grams and turkey has 28.6g of protein.
Does flour or turkey have more carbohydrates?
By weight, flour is high in carbohydrates and turkey has 100% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and turkey has 0.06g of carbohydrates.