Egg White vs. Turkey
Nutrition comparison of Egg White 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 white
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and turkey:
- Both turkey and egg white are high in protein.
- Egg white has signficantly less cholesterol than turkey.
- Turkey has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Turkey is a great source of potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and egg white has 72% less calories than turkey - turkey has 189 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, heavier in carbs and much lighter in fat compared to turkey per calorie. Egg white has a macronutrient ratio of 91:6:4 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Turkey | |
|---|---|---|
| Protein | 91% | 63% |
| Carbohydrates | 6% | ~ |
| Fat | 4% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and egg white are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
sugar
Egg white and turkey contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and egg white are high in protein. Turkey has 162% more protein than egg white - turkey has 28.6g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both turkey and egg white are low in trans fat - turkey has 0.1g of trans fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than egg white - turkey has 12ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than egg white - turkey has 15iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Turkey and egg white contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Turkey has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both egg white and turkey contain significant amounts of riboflavin and folate.
| Egg White | Turkey | |
|---|---|---|
| Thiamin | 0.004 MG | 0.045 MG |
| Riboflavin | 0.439 MG | 0.281 MG |
| Niacin | 0.105 MG | 9.573 MG |
| Pantothenic acid | 0.19 MG | 0.948 MG |
| Vitamin B6 | 0.005 MG | 0.616 MG |
| Folate | 4 UG | 9 UG |
| Vitamin B12 | 0.09 UG | 1.02 UG |
Minerals
calcium
Turkey and egg white contain similar amounts of calcium - turkey has 14mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Turkey has 12 times more iron than egg white - turkey has 1.1mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Turkey is a great source of potassium and it has 47% more potassium than egg white - turkey has 239mg of potassium per 100 grams and egg white has 163mg of potassium.
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 Egg White or Turkey .
Egg White 100g
(
100 g
)
|
Daily Values (%) |
Cooked Turkey 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 52KCAL 3% |
|
5% | calories | 263% |
|
189KCAL 10% | |
| 0.73G 0.3% |
|
>999% | carbohydrates | 5% |
|
||
| 0.71G | >999% | sugar | 5% | ||||
| 0.17G 0.3% |
|
5% | total fat | >999% |
|
7.4G 12% | |
|
|
5% | saturated fat | >999% |
|
2.2G 12% | ||
| 5% | monounsaturated fat | >999% | 2.6G | ||||
| 5% | polyunsaturated fat | >999% | 2.1G | ||||
| 5% | trans fat | >999% | 0.1G | ||||
| 5% | cholesterol | >999% | 109MG | ||||
| 166MG 11% |
|
61% | sodium | 5% |
|
103MG 7% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
12UG 2% | ||
|
|
5% | Vitamin D | >999% |
|
15IU 3% | ||
| 7MG 1% |
|
5% | calcium | 100% |
|
14MG 1% | |
| 0.08MG 0.4% |
|
5% | iron | >999% |
|
1.1MG 6% | |
| 11MG 4% |
|
5% | magnesium | 173% |
|
30MG 10% | |
| 163MG 7% |
|
5% | potassium | 47% |
|
239MG 10% | |
| 0MG 0.4% |
|
5% | thiamin (Vit B1) | >999% |
|
0.05MG 4% | |
| 0.44MG 40% |
|
57% | riboflavin (Vit B2) | 5% |
|
0.28MG 26% | |
| 0.11MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
9.6MG 68% | |
| 0.01MG 0.4% |
|
5% | Vitamin B6 | >999% |
|
0.62MG 47% | |
| 0.19MG 4% |
|
5% | pantothenic acid (Vit B5) | 400% |
|
0.95MG 19% | |
| 4UG 1% |
|
5% | folate (Vit B9) | 125% |
|
9UG 2% | |
| 0.09UG 4% |
|
5% | Vitamin B12 | >999% |
|
1UG 43% | |
|
|
5% | Vitamin E | >999% |
|
0.07MG 1% | ||
| 11G 22% |
|
5% | protein | 164% |
|
29G 57% | |
| 1.1MG 0.3% |
|
5% | choline | >999% |
|
87MG 21% | |
| 0.02MG 2% |
|
5% | copper | 348% |
|
0.09MG 8% | |
| 0.01MG 1% |
|
5% | manganese | 5% |
|
0.01MG 1% | |
| 15MG 2% |
|
5% | phosphorus | >999% |
|
223MG 32% | |
| 20UG 36% |
|
5% | selenium | 50% |
|
30UG 54% | |
| 0.03MG 0.4% |
|
5% | zinc | >999% |
|
2.5MG 31% | |
| 88G | 37% | Water | 5% | 64G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7), Vitamin K. |
|||||||
FAQ
Does turkey or egg white contain more calories in 100 grams?Turkey is high in calories and egg white has 70% less calories than turkey - turkey has 189 calories in 100g and egg white has 52 calories.
Is turkey or egg white better for protein?
Both turkey and egg white are high in protein. Turkey has 160% more protein than egg white - turkey has 28.6g of protein per 100 grams and egg white has 10.9g of protein.