Egg vs. Turkey

Nutrition comparison of 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 egg versus cooked turkey (100g each) below using 2020 USDA and NIH data[1].

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

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


Image of Egg src
Image of Turkey src

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


Calories and Carbs

calories

Both egg and turkey are high in calories. Turkey has 32% more calories than egg - egg has 143 calories per 100 grams and turkey has 189 calories.

For macronutrient ratios, egg is much lighter in protein, much heavier in fat and similar to turkey for carbs. Egg has a macronutrient ratio of 36:2:62 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Turkey
Protein 36% 63%
Carbohydrates 2% ~
Fat 62% 37%
Alcohol ~ ~

carbohydrates

Both egg and turkey are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.

sugar

Egg and turkey contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and turkey does not contain significant amounts.



Protein

protein

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

Fat

saturated fat

Egg and turkey contain similar amounts of saturated fat - egg has 3.1g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.

trans fat

Both egg and turkey are low in trans fat - egg has 0.04g of trans fat per 100 grams and turkey has 0.1g of trans fat.

cholesterol

Egg is high in cholesterol and turkey has 71% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.

Vitamins

Vitamin A

Egg is an excellent source of Vitamin A and it has 12 times more Vitamin A than turkey - egg has 160ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has 447% more Vitamin D than turkey - egg has 82iu of Vitamin D per 100 grams and turkey has 15iu of Vitamin D.

Vitamin E

Egg and turkey contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.

Vitamin K

Egg and turkey contain similar amounts of Vitamin K - 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, egg contains more folate. Both egg and turkey contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B12.

Egg Turkey
Thiamin 0.04 MG 0.045 MG
Riboflavin 0.457 MG 0.281 MG
Niacin 0.075 MG 9.573 MG
Pantothenic acid 1.533 MG 0.948 MG
Vitamin B6 0.17 MG 0.616 MG
Folate 47 UG 9 UG
Vitamin B12 0.89 UG 1.02 UG

Minerals

calcium

Egg is a great source of calcium and it has 300% more calcium than turkey - egg has 56mg of calcium per 100 grams and turkey has 14mg of calcium.

iron

Egg has 61% more iron than turkey - egg has 1.8mg of iron per 100 grams and turkey has 1.1mg of iron.

potassium

Turkey is a great source of potassium and it has 73% more potassium than egg - egg has 138mg 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 egg per 100 grams, however, egg contains more dha than turkey per 100 grams. Both egg and turkey contain small amounts of DPA.

Egg Turkey
alpha linoleic acid 0.048 G 0.108 G
DHA 0.058 G 0.005 G
DPA 0.007 G 0.008 G
EPA ~ 0.008 G
Total 0.113 G 0.129 G

omega 6s

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

Egg Turkey
other omega 6 0.022 G 0.01 G
linoleic acid 1.555 G 1.873 G
Total 1.577 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: Egg (Egg, whole, raw, fresh) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .

Egg g

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G Starch G
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