Turkey vs. Garlic

Nutrition comparison of Cooked Turkey and Garlic


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

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

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

  • Both garlic and turkey are high in calories and potassium.
  • Garlic has 23.2 times less saturated fat than turkey.
  • Garlic has more thiamin and Vitamin B6, however, turkey contains more riboflavin, niacin and Vitamin B12.
  • Garlic has signficantly less cholesterol than turkey.
  • Garlic is a great source of dietary fiber.
  • Garlic is an excellent source of Vitamin C and calcium.
  • Turkey is an excellent source of protein.
Detailed nutritional comparison of turkey and garlic 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: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Turkey src
Image of Garlic src

Calories and Carbs

calories

Both garlic and turkey are high in calories. Turkey has 27% more calories than garlic - garlic has 149 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 garlic per calorie. Turkey has a macronutrient ratio of 63:0:37 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Turkey Garlic
Protein 63% 16%
Carbohydrates ~ 82%
Fat 37% 3%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and turkey has 100% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.

dietary fiber

Garlic is a great source of dietary fiber and it has more dietary fiber than turkey - garlic has 2.1g of dietary fiber per 100 grams and turkey does not contain significant amounts.

sugar

Garlic and turkey contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and turkey does not contain significant amounts.

Protein

protein

Turkey is an excellent source of protein and it has 349% more protein than garlic - garlic has 6.4g of protein per 100 grams and turkey has 28.6g of protein.

Fat

saturated fat

Garlic has 23.2 times less saturated fat than turkey - garlic has 0.09g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.

trans fat

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

cholesterol

Garlic has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and garlic does not contain significant amounts.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has more Vitamin C than turkey - garlic has 31.2mg of Vitamin C per 100 grams and turkey does not contain significant amounts.

Vitamin A

Turkey has more Vitamin A than garlic - turkey has 12ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin D

Turkey has more Vitamin D than garlic - turkey has 15iu of Vitamin D per 100 grams and garlic does not contain significant amounts.

Vitamin E

Garlic and turkey contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.

Vitamin K

Garlic and turkey contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and turkey does not contain significant amounts.

The B Vitamins

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

Turkey Garlic
Thiamin 0.045 MG 0.2 MG
Riboflavin 0.281 MG 0.11 MG
Niacin 9.573 MG 0.7 MG
Pantothenic acid 0.948 MG 0.596 MG
Vitamin B6 0.616 MG 1.235 MG
Folate 9 UG 3 UG
Vitamin B12 1.02 UG ~

Minerals

calcium

Garlic is an excellent source of calcium and it has 11 times more calcium than turkey - garlic has 181mg of calcium per 100 grams and turkey has 14mg of calcium.

iron

Garlic has 56% more iron than turkey - garlic has 1.7mg of iron per 100 grams and turkey has 1.1mg of iron.

potassium

Both garlic and turkey are high in potassium. Garlic has 68% more potassium than turkey - garlic has 401mg 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 garlic per 100 grams.

Turkey Garlic
alpha linoleic acid 0.108 G 0.02 G
DHA 0.005 G ~
EPA 0.008 G ~
DPA 0.008 G ~
Total 0.129 G 0.02 G

omega 6s

Comparing omega-6 fatty acids, turkey has more linoleic acid than garlic per 100 grams.

Turkey Garlic
other omega 6 0.01 G ~
linoleic acid 1.873 G 0.229 G
Total 1.883 G 0.229 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 Turkey or Garlic .

Note: The specific food items compared are: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Garlic (Garlic, raw) .

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FAQ

Does garlic or turkey contain more calories in 100 grams?
Both garlic and turkey are high in calories. Turkey has 30% more calories than garlic - garlic has 149 calories in 100g and turkey has 189 calories.

Is garlic or turkey better for protein?
Turkey is a fantastic source of protein and it has 350% more protein than garlic - garlic has 6.4g of protein per 100 grams and turkey has 28.6g of protein.

Does garlic or turkey have more carbohydrates?
By weight, garlic is high in carbohydrates and turkey has 100% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and turkey has 0.06g of carbohydrates.

Does garlic or turkey contain more calcium?
Garlic is a rich source of calcium and it has 11 times more calcium than turkey - garlic has 181mg of calcium in 100 grams and turkey has 14mg of calcium.

Does garlic or turkey contain more potassium?
Both garlic and turkey are high in potassium. Garlic has 70% more potassium than turkey - garlic has 401mg of potassium in 100 grams and turkey has 239mg of potassium.

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