Turkey vs. Russet Potato
Nutrition comparison of Cooked Turkey and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and russet potato:
- Both russet potato and turkey are high in potassium.
- Russet potato has 81.8 times less saturated fat than turkey.
- Russet potato has signficantly less cholesterol than turkey.
- Turkey has 300.1 times less carbohydrates than russet potato.
- Turkey has more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and russet potato has 58% less calories than turkey - russet potato has 79 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 russet potato per calorie. Turkey has a macronutrient ratio of 63:0:37 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Russet Potato | |
|---|---|---|
| Protein | 63% | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 37% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 300.1 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Russet potato has more dietary fiber than turkey - russet potato has 1.3g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Russet potato and turkey contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 12 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Russet potato has 81.8 times less saturated fat than turkey - russet potato has 0.03g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and russet potato are low in trans fat - turkey has 0.1g of trans fat per 100 grams and russet potato does not contain significant amounts.
cholesterol
Russet potato has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than turkey - russet potato has 5.7mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey has more Vitamin A than russet potato - turkey has 12ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than russet potato - turkey has 15iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and turkey contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Russet potato and turkey contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, pantothenic acid and Vitamin B12. Both turkey and russet potato contain significant amounts of thiamin, Vitamin B6 and folate.
| Turkey | Russet Potato | |
|---|---|---|
| Thiamin | 0.045 MG | 0.082 MG |
| Riboflavin | 0.281 MG | 0.033 MG |
| Niacin | 9.573 MG | 1.035 MG |
| Pantothenic acid | 0.948 MG | 0.301 MG |
| Vitamin B6 | 0.616 MG | 0.345 MG |
| Folate | 9 UG | 14 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Russet potato and turkey contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Russet potato and turkey contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both russet potato and turkey are high in potassium. Russet potato has 74% more potassium than turkey - russet potato has 417mg 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 russet potato per 100 grams.
| Turkey | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.01 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than russet potato per 100 grams.
| Turkey | Russet Potato | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 0.032 G |
| Total | 1.883 G | 0.032 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: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Turkey g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or turkey contain more calories in 100 grams?Turkey is high in calories and russet potato has 60% less calories than turkey - russet potato has 79 calories in 100g and turkey has 189 calories.
Is russet potato or turkey better for protein?
Turkey is a fantastic source of protein and it has 12 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and turkey has 28.6g of protein.
Does russet potato or turkey have more carbohydrates?
By weight, turkey has 300.1 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does russet potato or turkey contain more potassium?
Both russet potato and turkey are high in potassium. Russet potato has 70% more potassium than turkey - russet potato has 417mg of potassium in 100 grams and turkey has 239mg of potassium.