Raw Turkey vs. Broccoli
Nutrition comparison of Raw Turkey and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw turkey
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw turkey and broccoli:
- Both broccoli and raw turkey are high in potassium.
- Broccoli has 11.8 times less saturated fat than raw turkey.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Raw turkey has 46.4 times less carbohydrates than broccoli.
- Raw turkey has more niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate.
- Raw turkey is an excellent source of protein.
USDA sources for nutritional information: Raw Turkey (Turkey, whole, meat and skin, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw turkey is high in calories and broccoli has 76% less calories than raw turkey - broccoli has 34 calories per 100 grams and raw turkey has 144 calories.
For macronutrient ratios, raw turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Raw turkey has a macronutrient ratio of 63:0:37 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Turkey | Broccoli | |
|---|---|---|
| Protein | 63% | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 37% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Raw turkey has 46.4 times less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and raw turkey has 0.14g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than raw turkey - broccoli has 2.6g of dietary fiber per 100 grams and raw turkey does not contain significant amounts.
sugar
Broccoli and raw turkey contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and raw turkey has 0.07g of sugar.
Protein
protein
Raw turkey is an excellent source of protein and it has 667% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and raw turkey has 21.6g of protein.
Fat
saturated fat
Broccoli has 11.8 times less saturated fat than raw turkey - broccoli has 0.11g of saturated fat per 100 grams and raw turkey has 1.5g of saturated fat.
trans fat
Both raw turkey and broccoli are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has less cholesterol than raw turkey - raw turkey has 72mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than raw turkey - broccoli has 89.2mg of Vitamin C per 100 grams and raw turkey does not contain significant amounts.
Vitamin A
Broccoli and raw turkey contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and raw turkey has 17ug of Vitamin A.
Vitamin D
Raw turkey has more Vitamin D than broccoli - raw turkey has 12iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and raw turkey contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and raw turkey has 0.09mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than raw turkey - broccoli has 101.6ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Raw turkey has more niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate. Both raw turkey and broccoli contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Raw Turkey | Broccoli | |
|---|---|---|
| Thiamin | 0.048 MG | 0.071 MG |
| Riboflavin | 0.185 MG | 0.117 MG |
| Niacin | 7.631 MG | 0.639 MG |
| Pantothenic acid | 0.811 MG | 0.573 MG |
| Vitamin B6 | 0.599 MG | 0.175 MG |
| Folate | 7 UG | 63 UG |
| Vitamin B12 | 1.22 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 327% more calcium than raw turkey - broccoli has 47mg of calcium per 100 grams and raw turkey has 11mg of calcium.
iron
Broccoli and raw turkey contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and raw turkey has 0.86mg of iron.
potassium
Both broccoli and raw turkey are high in potassium. Broccoli has 41% more potassium than raw turkey - broccoli has 316mg of potassium per 100 grams and raw turkey has 224mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw turkey has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Raw Turkey | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.0215 G |
| DHA | 0.003 G | ~ |
| EPA | 0.002 G | ~ |
| DPA | 0.004 G | ~ |
| Total | 0.088 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, raw turkey has more linoleic acid than broccoli per 100 grams.
| Raw Turkey | Broccoli | |
|---|---|---|
| other omega 6 | 0.004 G | 0.006 G |
| linoleic acid | 1.307 G | 0.049 G |
| Total | 1.311 G | 0.055 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: Raw Turkey (Turkey, whole, meat and skin, raw) and Broccoli (Broccoli, raw) .
Raw Turkey g
()
|
Daily Values (%) |
Broccoli 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 broccoli or raw turkey contain more calories in 100 grams?Raw turkey is high in calories and broccoli has 80% less calories than raw turkey - broccoli has 34 calories in 100g and raw turkey has 144 calories.
Is broccoli or raw turkey better for protein?
Raw turkey is a fantastic source of protein and it has 670% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and raw turkey has 21.6g of protein.
Does broccoli or raw turkey have more carbohydrates?
By weight, raw turkey has 46.4 times fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and raw turkey has 0.14g of carbohydrates.
Does broccoli or raw turkey contain more potassium?
Both broccoli and raw turkey are high in potassium. Broccoli has 40% more potassium than raw turkey - broccoli has 316mg of potassium in 100 grams and raw turkey has 224mg of potassium.