Raw Chicken vs. Raw Turkey

Nutrition comparison of Raw Chicken and Raw Turkey


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of raw chicken versus raw turkey (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raw chicken and raw turkey:

  • Both raw turkey and raw chicken are high in calories, potassium and protein.
  • For omega-3 fatty acids, raw chicken has more dha than raw turkey.
  • Raw chicken has more thiamin, however, raw turkey contains more folate and Vitamin B12.
Detailed nutritional comparison of raw chicken and raw turkey is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raw Chicken (Chicken, ground, raw) and Raw Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raw Chicken src
Image of Raw Turkey src

Calories and Carbs

calories

Both raw turkey and raw chicken are high in calories. Raw turkey is very similar to raw chicken for calories - raw turkey has 144 calories per 100 grams and raw chicken has 143 calories.

For macronutrient ratios, raw chicken is lighter in protein, heavier in fat and similar to raw turkey for carbs. Raw chicken has a macronutrient ratio of 49:0:51 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raw Chicken Raw Turkey
Protein 49% 63%
Carbohydrates ~ ~
Fat 51% 37%
Alcohol ~ ~

carbohydrates

Both raw turkey and raw chicken are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and raw chicken has 0.04g of carbohydrates.

sugar

Raw turkey and raw chicken contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and raw chicken does not contain significant amounts.

Protein

protein

Both raw turkey and raw chicken are high in protein. Raw turkey has 24% more protein than raw chicken - raw turkey has 21.6g of protein per 100 grams and raw chicken has 17.4g of protein.

Fat

saturated fat

Raw turkey and raw chicken contain similar amounts of saturated fat - raw turkey has 1.5g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.

trans fat

Both raw turkey and raw chicken are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and raw chicken has 0.07g of trans fat.

cholesterol

Raw turkey and raw chicken contain similar amounts of cholesterol - raw turkey has 72mg of cholesterol per 100 grams and raw chicken has 86mg of cholesterol.

Vitamins

Vitamin A

Raw turkey has more Vitamin A than raw chicken - raw turkey has 17ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.

Vitamin D

Raw turkey has more Vitamin D than raw chicken - raw turkey has 12iu of Vitamin D per 100 grams and raw chicken does not contain significant amounts.

Vitamin E

Raw turkey and raw chicken contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and raw chicken has 0.27mg of Vitamin E.

Vitamin K

Raw chicken and raw turkey contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.

The B Vitamins

Raw chicken has more thiamin, however, raw turkey contains more folate and Vitamin B12. Both raw chicken and raw turkey contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.

Raw Chicken Raw Turkey
Thiamin 0.109 MG 0.048 MG
Riboflavin 0.241 MG 0.185 MG
Niacin 5.575 MG 7.631 MG
Pantothenic acid 1.092 MG 0.811 MG
Vitamin B6 0.512 MG 0.599 MG
Folate 1 UG 7 UG
Vitamin B12 0.56 UG 1.22 UG

Minerals

calcium

Raw turkey and raw chicken contain similar amounts of calcium - raw turkey has 11mg of calcium per 100 grams and raw chicken has 6mg of calcium.

iron

Raw turkey and raw chicken contain similar amounts of iron - raw turkey has 0.86mg of iron per 100 grams and raw chicken has 0.82mg of iron.

potassium

Both raw turkey and raw chicken are high in potassium. Raw chicken has 133% more potassium than raw turkey - raw turkey has 224mg of potassium per 100 grams and raw chicken has 522mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, raw chicken has more DHA than raw turkey per 100 grams. Both raw chicken and raw turkey contain significant amounts of alpha linoleic acid (ALA).

Raw Chicken Raw Turkey
alpha linoleic acid 0.071 G 0.079 G
DHA 0.023 G 0.003 G
EPA 0.008 G 0.002 G
DPA 0.008 G 0.004 G
Total 0.11 G 0.088 G

omega 6s

Comparing omega-6 fatty acids, both raw chicken and raw turkey contain significant amounts of linoleic acid.

Raw Chicken Raw Turkey
other omega 6 ~ 0.006 G
linoleic acid 1.324 G 1.307 G
Total 1.324 G 1.313 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raw Chicken or Raw Turkey .

Note: The specific food items compared are: Raw Chicken (Chicken, ground, raw) and Raw Turkey (Turkey, whole, meat and skin, raw) .

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G Water G
G Starch G
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FAQ

Does raw turkey or raw chicken contain more calories in 100 grams?
Both raw turkey and raw chicken are high in calories. Raw turkey is quite similar to raw chicken for calories - raw turkey has 144 calories in 100g and raw chicken has 143 calories.

Is raw turkey or raw chicken better for protein?
Both raw turkey and raw chicken are high in protein. Raw turkey has 20% more protein than raw chicken - raw turkey has 21.6g of protein per 100 grams and raw chicken has 17.4g of protein.

Does raw turkey or raw chicken contain more potassium?
Both raw turkey and raw chicken are high in potassium. Raw chicken has 130% more potassium than raw turkey - raw turkey has 224mg of potassium in 100 grams and raw chicken has 522mg of potassium.