Turkey vs. Broccoli
Nutrition comparison of Cooked Turkey and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and broccoli:
- Both broccoli and turkey are high in potassium.
- Broccoli has 17.9 times less saturated fat than turkey.
- Broccoli has signficantly less cholesterol than turkey.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Turkey has 109.6 times less carbohydrates than broccoli.
- Turkey has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and broccoli has 82% less calories than turkey - broccoli has 34 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. 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:
| Turkey | Broccoli | |
|---|---|---|
| Protein | 63% | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 37% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 109.6 times less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than turkey - broccoli has 2.6g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 912% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Broccoli has 17.9 times less saturated fat than turkey - broccoli has 0.11g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and broccoli are low in trans fat - turkey has 0.1g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has signficantly less cholesterol than turkey - turkey has 109mg 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 turkey - broccoli has 89.2mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Broccoli and turkey contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than broccoli - turkey has 15iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and turkey contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than turkey - broccoli has 101.6ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate. Both turkey and broccoli contain significant amounts of thiamin and pantothenic acid.
| Turkey | Broccoli | |
|---|---|---|
| Thiamin | 0.045 MG | 0.071 MG |
| Riboflavin | 0.281 MG | 0.117 MG |
| Niacin | 9.573 MG | 0.639 MG |
| Pantothenic acid | 0.948 MG | 0.573 MG |
| Vitamin B6 | 0.616 MG | 0.175 MG |
| Folate | 9 UG | 63 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 236% more calcium than turkey - broccoli has 47mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Broccoli and turkey contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both broccoli and turkey are high in potassium. Broccoli has 32% more potassium than turkey - broccoli has 316mg 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 broccoli per 100 grams.
| Turkey | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.0215 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than broccoli per 100 grams.
| Turkey | Broccoli | |
|---|---|---|
| other omega 6 | 0.007 G | 0.006 G |
| linoleic acid | 1.873 G | 0.049 G |
| Total | 1.88 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.
Cooked 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 turkey contain more calories in 100 grams?Turkey is high in calories and broccoli has 80% less calories than turkey - broccoli has 34 calories in 100g and turkey has 189 calories.
Is broccoli or turkey better for protein?
Turkey is a fantastic source of protein and it has 910% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and turkey has 28.6g of protein.
Does broccoli or turkey have more carbohydrates?
By weight, turkey has 109.6 times fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does broccoli or turkey contain more potassium?
Both broccoli and turkey are high in potassium. Broccoli has 30% more potassium than turkey - broccoli has 316mg of potassium in 100 grams and turkey has 239mg of potassium.