Whole Wheat Bread vs. Raw Turkey
Nutrition comparison of Whole Wheat Bread and Raw Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and raw turkey:
- Both whole wheat bread and raw turkey are high in calories, potassium and protein.
- Raw turkey has 90.2 times less sugar than whole wheat bread.
- Whole wheat bread has more thiamin and folate, however, raw turkey contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Raw Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and raw turkey are high in calories. Whole wheat bread has 84% more calories than raw turkey - whole wheat bread has 265 calories per 100 grams and raw turkey has 144 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and much lighter in fat compared to raw turkey per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Raw Turkey | |
|---|---|---|
| Protein | 20% | 63% |
| Carbohydrates | 66% | ~ |
| Fat | 14% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and raw turkey has 100% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and raw turkey has 0.14g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than raw turkey - whole wheat bread has 7.4g of dietary fiber per 100 grams and raw turkey does not contain significant amounts.
sugar
Raw turkey has 90.2 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and raw turkey has 0.07g of sugar.
Protein
protein
Both whole wheat bread and raw turkey are high in protein. Raw turkey has 62% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and raw turkey has 21.6g of protein.
Fat
saturated fat
Whole wheat bread and raw turkey contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and raw turkey has 1.5g of saturated fat.
trans fat
Both raw turkey and whole wheat bread are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
cholesterol
Whole wheat bread has less cholesterol than raw turkey - raw turkey has 72mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and raw turkey contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and raw turkey does not contain significant amounts.
Vitamin A
Raw turkey has more Vitamin A than whole wheat bread - raw turkey has 17ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Raw turkey has more Vitamin D than whole wheat bread - raw turkey has 12iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and raw turkey contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and raw turkey has 0.09mg of Vitamin E.
Vitamin K
Whole wheat bread and raw turkey contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin and folate, however, raw turkey contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both whole wheat bread and raw turkey contain significant amounts of riboflavin and niacin.
| Whole Wheat Bread | Raw Turkey | |
|---|---|---|
| Thiamin | 0.279 MG | 0.048 MG |
| Riboflavin | 0.131 MG | 0.185 MG |
| Niacin | 4.042 MG | 7.631 MG |
| Pantothenic acid | 0.336 MG | 0.811 MG |
| Vitamin B6 | 0.263 MG | 0.599 MG |
| Folate | 75 UG | 7 UG |
| Vitamin B12 | ~ | 1.22 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 836% more calcium than raw turkey - whole wheat bread has 103mg of calcium per 100 grams and raw turkey has 11mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 191% more iron than raw turkey - whole wheat bread has 2.5mg of iron per 100 grams and raw turkey has 0.86mg of iron.
potassium
Both whole wheat bread and raw turkey are high in potassium. Whole wheat bread is very similar to raw turkey for potassium - whole wheat bread has 230mg of potassium per 100 grams and raw turkey has 224mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than raw turkey per 100 grams.
| Whole Wheat Bread | Raw Turkey | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.079 G |
| DHA | ~ | 0.003 G |
| EPA | ~ | 0.002 G |
| DPA | ~ | 0.004 G |
| Total | 0.205 G | 0.088 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and raw turkey contain significant amounts of linoleic acid.
| Whole Wheat Bread | Raw Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.006 G |
| linoleic acid | 1.667 G | 1.307 G |
| Total | 1.667 G | 1.313 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 Whole Wheat Bread or Raw Turkey .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Raw Turkey (Turkey, whole, meat and skin, raw) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Raw Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or raw turkey contain more calories in 100 grams?Both whole wheat bread and raw turkey are high in calories. Whole wheat bread has 80% more calories than raw turkey - whole wheat bread has 265 calories in 100g and raw turkey has 144 calories.
Is whole wheat bread or raw turkey better for protein?
Both whole wheat bread and raw turkey are high in protein. Raw turkey has 60% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and raw turkey has 21.6g of protein.
Does whole wheat bread or raw turkey have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and raw turkey has 100% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and raw turkey has 0.14g of carbohydrates.
Does whole wheat bread or raw turkey contain more calcium?
Whole wheat bread is a rich source of calcium and it has 840% more calcium than raw turkey - whole wheat bread has 103mg of calcium in 100 grams and raw turkey has 11mg of calcium.
Does whole wheat bread or raw turkey contain more potassium?
Both whole wheat bread and raw turkey are high in potassium. Whole wheat bread is very similar to raw turkey for potassium - whole wheat bread has 230mg of potassium in 100 grams and raw turkey has 224mg of potassium.