Whole Milk vs. Turkey
Nutrition comparison of Whole Milk and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and turkey:
- Turkey has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Turkey is a great source of potassium.
- Turkey is an excellent source of protein.
- Whole milk has 9.9 times less cholesterol than turkey.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) 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 whole milk has 68% less calories than turkey - whole milk has 61 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, whole milk is much lighter in protein, much heavier in carbs and heavier in fat compared to turkey per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Turkey | |
|---|---|---|
| Protein | 21% | 63% |
| Carbohydrates | 32% | ~ |
| Fat | 48% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and turkey are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
sugar
Turkey has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 806% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Whole milk and turkey contain similar amounts of saturated fat - whole milk has 1.9g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and whole milk are low in trans fat - turkey has 0.1g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
Whole milk has 9.9 times less cholesterol than turkey - whole milk has 10mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.
Vitamins
Vitamin A
Whole milk has 283% more Vitamin A than turkey - whole milk has 46ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Whole milk has 240% more Vitamin D than turkey - whole milk has 51iu of Vitamin D per 100 grams and turkey has 15iu of Vitamin D.
Vitamin E
Whole milk and turkey contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Whole milk and turkey contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both whole milk and turkey contain significant amounts of thiamin, riboflavin and folate.
| Whole Milk | Turkey | |
|---|---|---|
| Thiamin | 0.046 MG | 0.045 MG |
| Riboflavin | 0.169 MG | 0.281 MG |
| Niacin | 0.089 MG | 9.573 MG |
| Pantothenic acid | 0.373 MG | 0.948 MG |
| Vitamin B6 | 0.036 MG | 0.616 MG |
| Folate | 5 UG | 9 UG |
| Vitamin B12 | 0.45 UG | 1.02 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 707% more calcium than turkey - whole milk has 113mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 35 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 81% more potassium than whole milk - whole milk has 132mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and turkey contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.075 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Turkey | |
|---|---|---|
| linoleic acid | 0.12 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Whole Milk g
()
|
Daily Values (%) |
Cooked Turkey 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 whole milk or turkey contain more calories in 100 grams?Turkey is high in calories and whole milk has 70% less calories than turkey - whole milk has 61 calories in 100g and turkey has 189 calories.
Is whole milk or turkey better for protein?
Turkey is a fantastic source of protein and it has 810% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and turkey has 28.6g of protein.
Does whole milk or turkey have more carbohydrates?
By weight, both whole milk and turkey are low in carbohydrates - whole milk has 4.8g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does whole milk or turkey contain more calcium?
Whole milk is a rich source of calcium and it has 710% more calcium than turkey - whole milk has 113mg of calcium in 100 grams and turkey has 14mg of calcium.