Boiled Egg vs. Turkey

Nutrition comparison of Cooked Boiled Egg and Cooked Turkey


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

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

For a quick recap of significant nutrients and differences in boiled egg and turkey:

  • Both turkey and boiled egg are high in calories and protein.
  • Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
  • Turkey has more niacin and Vitamin B6, however, boiled egg contains more folate.
  • Turkey is a great source of potassium.
Detailed nutritional comparison of boiled egg and 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Turkey src

Here's an infographic summarizing the nutritional differences between boiled egg and turkey. marks particularly rich nutrients.


Calories and Carbs

calories

Both turkey and boiled egg are high in calories. Turkey has 22% more calories than boiled egg - turkey has 189 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, boiled egg is much lighter in protein, much heavier in fat and similar to turkey for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Turkey
Protein 34% 63%
Carbohydrates 3% ~
Fat 64% 37%
Alcohol ~ ~

carbohydrates

Both turkey and boiled egg are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

sugar

Turkey has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and turkey does not contain significant amounts.



Protein

protein

Both turkey and boiled egg are high in protein. Turkey has 127% more protein than boiled egg - turkey has 28.6g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Turkey has 34% less saturated fat than boiled egg - turkey has 2.2g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

trans fat

Both turkey and boiled egg are low in trans fat - turkey has 0.1g of trans fat per 100 grams and boiled egg does not contain significant amounts.

cholesterol

Boiled egg is high in cholesterol and turkey has 71% less cholesterol than boiled egg - turkey has 109mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.

Vitamins

Vitamin A

Boiled egg is a great source of Vitamin A and it has 11 times more Vitamin A than turkey - turkey has 12ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.

Vitamin D

Boiled egg is a great source of Vitamin D and it has 480% more Vitamin D than turkey - turkey has 15iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.

Vitamin E

Turkey and boiled egg contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Boiled egg and turkey contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.

The B Vitamins

Turkey has more niacin and Vitamin B6, however, boiled egg contains more folate. Both boiled egg and turkey contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B12.

Boiled Egg Turkey
Thiamin 0.066 MG 0.045 MG
Riboflavin 0.513 MG 0.281 MG
Niacin 0.064 MG 9.573 MG
Pantothenic acid 1.398 MG 0.948 MG
Vitamin B6 0.121 MG 0.616 MG
Folate 44 UG 9 UG
Vitamin B12 1.11 UG 1.02 UG

Minerals

calcium

Boiled egg is a great source of calcium and it has 257% more calcium than turkey - turkey has 14mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Turkey and boiled egg contain similar amounts of iron - turkey has 1.1mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Turkey is a great source of potassium and it has 90% more potassium than boiled egg - turkey has 239mg of potassium per 100 grams and boiled egg has 126mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than turkey per 100 grams. Both boiled egg and turkey contain small amounts of EPA.

Boiled Egg Turkey
alpha linoleic acid 0.035 G 0.108 G
DHA 0.038 G 0.005 G
EPA 0.005 G 0.008 G
DPA ~ 0.008 G
Total 0.078 G 0.129 G

omega 6s

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

Boiled Egg Turkey
linoleic acid 1.188 G 1.873 G
other omega 6 ~ 0.01 G
Total 1.188 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.

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .

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